Mindful Self-Compassion: coping with impacts of Covid-19

This is a difficult time of uncertainty, social/physical isolation, and many changes.               As we approach a month of public health requirements of physical distancing, we may be feeling that this is burdensome to continue this.

We are grateful to everyone for your efforts to maintain public health and safety.  We join you in those efforts in offering MSCH spring course in an on-line format.  Further decisions will be made as we navigate through the next months about subsequent program offerings.

As we have been reminded many times in the media: “you are not alone, we are in this together, we will get through this together”.

Mindful Self Compassion can help us to cope with all of this:

Mindfulness: It is not easy for any of us to do this – whatever your emotional response, offering yourself acknowledgement for this, naming it in a kind inner voice.  “This is a moment of suffering”.

Common Humanity: Please, also, know you are not alone.   This is a definite example of common humanity for all of us to keep in mind.  “I am not alone, others feel the same as I do”

Self Kindness: Bringing kind words to yourself, in a gentle caring tone of voice, for what you are experiencing.  “May I offer myself the compassion I need in this moment” with a kind soothing physical gesture – hand on heart, hand in hand etc.

For those who have completed an 8 week MSCH course, you may wish to consider using skills learned during the course: self compassion break, soften-soothe-allow, compassion for self and others to mention a few.

Remember to do self-care behaviors: balanced amount of watching of news conferences, healthy eating – balanced having of treats, exercise – joyful movement, mindful walking, sense and savour walking, gratitude for small every day things, gratitude for other people, soles of the feet practice, affectionate breathing practice, reaching out and calling or video conferencing others, help someone with kind letter/e-mail/spoken words.

Accessing helpful resources to foster our skillfulness can be a form of self-care – self-compassion in action.  Checking on-line for input from your favorite author, teacher, or social supports for practices, information, inspiration:  a few examples below:

Center for Mindful Self Compassion:   https://centerformsc.org/10-self-compassion-practices-for-covid-19/

Jack Kornfield: New York Times article:   https://www.nytimes.com/interactive/2020/04/13/magazine/jack-kornfield-mindfulness.html

Jon Kabat-Zinn: youtube with wisdom 2.0   https://www.youtube.com/watch?v=r2efOoRF_pw

Tara Brach: youtube   https://www.youtube.com/watch?v=PcZwg10WYx0

Pema Chodron: tricycle free resource/video   https://tricycle.org/trikedaily/online-meditation/

Rick Hanson: podcast on being well   https://www.rickhanson.net/tag/covid/

Mindfulness Hamilton: face page article about resources for coping with covid-19 issues.   https://mindfulnesshamilton.ca/

Chris Hadfield, Canadian Astronaut, youtube   https://www.youtube.com/watch?v=fmhRTDKYpHc

Government of Canada mental health portal: Wellness Together Canada   https://ca.portal.gs/

the above is not intended to replace healthcare provider or therapist  recommendations; if you are struggling please call your healthcare provider or therapist; if in crisis, please go to local urgent care, emergency dept or call 911.