3 Exercises Based On Compassion-centered Therapy

Exercises based on compassion-focused therapy can enrich any human relationship environment. One of its purposes is to first promote an adequate inner well-being, so that in this way said balance acts as a vital impulse, like a fabulous expansive wave where it can alleviate suffering, provide support and create awareness.

This type of approach may still be unknown to many. Even more, at first glance it seems to pick up a series of principles much more philosophical than scientific. However, to understand its significance we must put ourselves in context. Compassion-centered therapy is part of that branch that we know today as “third generation therapies”.

Their purpose is really useful and represents an estimable advance: instead of focusing exclusively on the symptomatology of diseases or disorders, the field of care goes a little further to address those other deeper aspects that also define the patient. human being. Thus, areas such as the emotional world, feelings or any other type of personal or existential circumstance that surrounds the patient now takes on an essential value with this type of therapy.

On the other hand, it should be remembered that Paul Gilbert who formulated compassion-focused therapy after making a synthesis of the attachment theories of J. Bowlby, Buddhist thought, the evolutionary psychology of the human brain and the theory of mind. The set of its principles base a very concrete fact: remind us of the value of human compassion and its power, a capacity for personal growth and a tool with which to improve our relationships.

3 exercises based on compassion-focused therapy

The concept of compassion goes far beyond the philosophical or religious realm. Sometimes we fail to glimpse the true significance contained in many of our most everyday words. Thus, the term compassion represents above all a vital quality where we can help ourselves, and where we can build a more respectful, more humane social reality.

To shape this valuable approach, psychologist Paul Gilbert proposed a wide variety of techniques. This interesting range ranges from purely behavioral strategies, through cognitive, narrative, gestalt therapy or mindfulness. It should be said that it is a type of therapy that is as interesting as it is useful, and that is why it is worth learning some of these exercises based on compassion-centered therapy.

1. Create a safe place for yourself

This type of therapy teaches us that it is necessary to take ourselves as a starting point to be able to work on compassion. No one can feel compassion for others if he does not first develop it in himself.

Therefore, it is not only necessary to learn to love ourselves, but we must “love ourselves well. ” Something like this implies shaping different psychological strengths, such as developing adequate strengths, intuiting needs and fears, even alleviating personal suffering and calming intrusive thoughts, etc.

• To achieve this,  we can start with a visualization technique where we create a safe place. We must shape a mental space where we can take refuge to find calm, where we can attend to ourselves and make decisions with greater freedom.
• We can imagine a house made of glass. A calm sea surrounds us and a serene light that floods everything. Harmony reverberates in every corner and everything is peace. The interior of that glass house is a cozy place where we feel safe.

• In this space, in this mental refuge, is where we must go for half an hour a day or when we need it. Here we can talk to ourselves with affection and sincerity, leaving the noise and fears outside.

2. Work my compassionate self

Developing a compassionate self is one of the most important exercises in compassion-centered therapy. Such a task requires working on a series of key aspects.

• First of all, we must be aware of our own emotions, needs and sufferings.
• Kindness is not only practiced with others, in fact, it is vital that we also practice it with ourselves. This implies, for example, developing a positive internal dialogue and not being afraid to acknowledge our internal wounds, our defects or our deepest needs.

• Likewise, it is necessary to understand that a certain degree of suffering, at certain times falls within the normal range, and therefore, there is no reason to deny it, hide it and even less neglect it, by not paying attention to it.
• The compassionate self very often has to confront my “anxious self”, the “obsessive self” or the “negative self”. This is undoubtedly a meticulous task in which to face that inner enemy that builds resistance, that raises walls and that builds refined psychological resources that prevent us from being able to heal ourselves, the power to heal those wounds of yesterday or present.

3. Energize the flow of compassion

This exercise by which we are able to energize the flow of compassion is another of the most important skills in the framework of compassion-centered therapy. What does this mean? Basically, to reach out to others that compassion that we have learned to practice with ourselves.

This exercise is carried out in many different ways, but the most important is that we start from the desire, from the sincere will to confer the well-being of others, to embrace the other through kindness and recognition, to think of our fellow human beings. positive and even why not hopeful way.

This flow can be created by three very simple verbalizations:

• I wish you to be well.
• I want you to be happy.
• I want you to be free from suffering.

To conclude, this type of therapy is by no means a set of initiatives based only on goodwill. In fact, it starts from an undeniable scientific reality: compassion heals, compassion generates changes in ourselves and in others. It is a vital breath capable of quenching fears and anxieties, of improving any therapeutic process, of removing weight in the treatment of any disease …

Let’s put it into practice, let’s make more personal and social use of compassion.