HIGHLAND MINDFULNESS GROUP COMPASSION COURSE
This page includes the recordings from the last course (August – October 2023) which was delivered by Jan Grigg and Rhona Mackenzie.
Please email us on highlandmindfulness@gmail.com if you would like to be notified when we are running the course again in 2024.
Definition: –
Compassion can be defined as the ability to recognise the suffering of ourselves and of others and take action to help. It is a tangible expression of love for those who are suffering that motivates people to go out of their way to relieve the physical, mental, or emotional pains of others and themselves.
Aims: –
- To recognise suffering in ourselves as well as others.
- To acknowledge uncomfortable feelings aroused (e.g., fear, distress) so that we remain open to and accepting of suffering.
- To understanding the universality of suffering in human experience.
- To develop the motivation to alleviate suffering and to take action.
Programme: –
Session 1 – Connecting with our bodies and our innate sense of compassion.
Motivation – discussion in small groups
Compassionate body scan by Jan (23 minutes)
Affectionate breathing – settling, grounding and resting by Rhona (16 minutes)
Session 2 – Self compassion and the self-critic.
Safe space practice by Jan (25 minutes)
Triangle of awareness and noticing the self-critic.
Compassionate body scan by Rhona (22 minutes)
Reflection with discussion in small groups (feelings of failure, inadequacy etc)
Session 3 – Appreciation
Resistance to kindness and compassion – discussion (the expression of preference)
Felt sense of kindness practice by Rhona (27 minutes)
Appreciation practice by Jan (25 minutes)
Session 4 – The Antidote(s)
The 3 systems model – threat, soothing, activating
Self compassion break by Jan (5 minutes)
Felt sense of loving-kindness (classic metta meditation without self)
Session 5 – Consolidation – what feels safe and secure.
Befriending – learning to be friends with ourselves – discussion and practice.
Befriending the Inner Critic by Jan (25 minutes)
Felt sense of loving-kindness (classic metta meditation with self) by Rhona (25 minutes)
Session 6 – Being with the inner critic
Holding our own self-criticism with compassion – discussion inviting people to look at their negative feelings about themselves.
RAIN practice for the inner critic by Jan (30 minutes)
Circle of allies practice by Jan (17 minutes)
Session 7 – Widening the circle of compassion
Being compassionate to others – our common humanity and connecting with others – practice by Jan (20 minutes)
No separation practice by Rhona (20 minutes)
Session 8 – Developing compassion in our lives.
Who is on the journey with you? Where do you feel that you are going?
The four essential qualities of mind – equanimity, empathic joy, love and compassion – practice by Jan (22 minutes)
Opening to negative emotions with compassion by Rhona & cat (23 minutes – sorry the door bangs around 8 minutes into the recording due to the cat!)
Highland Mindfulness Group 