Kristin neff overcoming objections to self compassion

MY BODY/MY HEALTH Reflection Journal Entry: Social Image, You, & Commercial Media

Purpose:

Completing this Reflection Journal Entry will give you the opportunity to practice and reflect on another “tool” for your “toolkit” of approaches that support emotional and psychological resilience regarding unhealthy/limiting cultural standards of physical appearance, behavior, thoughts, and feelings.

This Reflection Journal Entry has two activities and is worth 100 points.

Activity 1 is worth 50/100 points Activity 2 is worth 50/100 points.

See below for grading criteria.

Activity 1 “The Practice of Self-Compassion in Daily Life”

Why this activity? Research shows that we can make a positive contribution to our health and wellness by practicing being kind and compassionate with ourselves, developing the habit of self-compassion.

To complete Activity 1 you must follow all six steps that appear below:

Step 1 - Read these articles

http://onresilience.com/2011/03/22/self-compassion-and-resilience/

http://well.blogs.nytimes.com/2011/02/28/go-easy-on-yourself-a-new-wave-of-research-urges/

Step 2 - Watch these two videos

“The Space Between Self-Esteem and Self Compassion”

Dr. Kristin Neff at TEDxCentennialParkWomen

Duration: 19:00’

https://www.youtube.com/watch?v=IvtZBUSplr4

As you watch pay special attention to the segment that starts at 10:00 and ends at 13:55

(Threat Defense System/Reptilian Brain/Mammalian Caregiving System)]

“The Three Components of Self-Compassion”

Dr. Kristin Neff

Duration: 6:15’

https://www.youtube.com/watch?v=11U0h0DPu7k

[This video is optional, for those who would like to go deeper in this topic : “Overcoming Objections to Self-Compassion

Dr. Kristin Neff Duration: 12:00

https://www.youtube.com/watch?v=YFhcNPjIMjc 2]

Step 3 - Test how self-compassionate you are

Take this test on Dr. Kirstin Neef’s website and analyze your results: http://self-compassion.org/test-how-self-compassionate-you-are/

Step 4 – Familiarize yourself with the two self-compassion practices you will be implementing in Step 5

Go to Dr. Neff’s website:

http://self-compassion.org/category/exercises/

Step 5 – Implement your chosen self-compassion practices

Implement both practices a minimum of once each, following the steps and directions given by Dr. Neff in the provided links (above)

Step 6- Reflect and write

Reflect on your experiences with your two chosen self-compassion practices and answer the below questions:

a) Which aspects of the theory and practice of self-compassion - from the articles and videos - stood out for you, and why?

b) Which practices did you implement? (list the names)

c) What did you notice, as a result of practicing these two practices?

d) What challenges did you encounter with regards to incorporating these self-compassion practices?

e) Can you see yourself incorporating these self-compassion practices on a regular basis?

-If yes, why?

-If not, are there others you might be more inclined to try? Which?

f) Do you have additional thoughts?

IMPORTANT:

· The minimum word count for Activity 1 is 300 words using 12-point Arial font

· In writing up your answers to this activity you must list the practices you implemented along with your answers to all of the above questions

· See below for additional grading criteria.

Activity 2 “Reminding Myself to Practice Self-Compassion” Why this Activity?

In this activity you will develop two different reminders to help yourself remember to practice self-compassion.

Do This:

1) First think about what might really remind you to practice self-compassion

2) How could this work? “Reminders” can be cues, strategies, rituals, props, signs, etc. Some examples for “reminders” are: design a background for a computer; make it a ritual practice to breath three times before opening a book; use sticky notes; search for a suitable application for your phone. The goal is to personalize these reminders as much as possible…be creative and practical!

3) When you have chosen two ideas, write about them (describe them). Why did you choose them? If applicable -take a picture and upload it (this is optional)

4) Write about your experience trying out these reminders to practice self-compassion.

a) What did you notice as a result of implementing these two reminders?

b) What challenges did you encounter with regards to incorporating these self-compassion reminders?

c) Can you see yourself incorporating these self-compassion reminders on a regular basis?

-If yes, why?

-If not, are there others you might be more inclined to try? Which?

d) Do you have any additional thoughts?

IMPORTANT:

· The minimum word count for Activity 2 is 200 words, using 12-point Arial font

· In writing up your answers to this activity you must describe your chosen reminders along with your answers to all of the above questions

· See below for additional grading criteria.

JOURNAL GRADING RUBRIC: This Journal entry is worth 100 points Activity 1 is worth 50/100 points Activity 2 is worth 50/100 points

Due Date: Check Blackboard

Your work in each Activity will be graded according to the degree to which:

· It demonstrates self-reflection and thoughtful engagement with the activity - understood as careful thought about your feelings, thoughts, and experiences (worth 20 points)

(continue to next page)

· It is well thought-out and developed, with content that is specific and appropriate (worth 20 points)

· It follows the specified word count and uses 12-point Arial font (worth 5 points)

· Grammatical or spelling errors undermine the overall effectiveness of the paper (worth 5 points)

Points will be deducted from late entries as follows:

· 20 points will be deducted from journal entries posted on Blackboard ANYTIME after 11:59 PM on the specified due date, up to the first 24 hours.

· 20 additional points will be deducted each 24 hours after this, up to 72 hours after the specified due date.

· After 72 hours you will receive a zero (0) for your journal entry assignment in that Unit.

Journal Grading Scale:

Needs Improvement: 0-73.9 points

Meets Expectations: 74-89.9 points

Exceptional: 90-100 points

We strongly suggest that you do not wait until the last minute to post your journal entries as there is always the chance that technical problems (internet, hardware, etc.) might interfere with your ability to upload your work onto Blackboard. We will not be able to grant exceptions to this grading policy for late entries!