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Training Our Minds in with and for Compassion An

This booklet is split into two sections T he first section offers an outline of a basic approach to thinking about the nature of and value of developing compassion in our lives The second section explores some exercises that you can practise to try to stimulate your own compassionate mind

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Special Section Paper The origins and nature of compassion

This article outlines the basic science and principles behind the development of compassion focused therapy (CFT) It will not discuss details of the actual therapy or evidence for the therapy (but see Gilbert 2010 2012) CFT grew out of the increasing recognition that: 1

What is CFT made simple?
CFT Made Simple: A Clinician’s Guide to Practicing... (PDF) Convert to... f “This book is not just simple. It is elegant and powerful. Through engaging didactics and detailed clinical examples, Russell Kolts demonstrates how we can bring compassion to clients’ lives by applying innovative and precise techniques of compassion- focused therapy (CFT).
Where can I get CFT training in the UK?
To learn about training opportunities in the UK, visit this website. The page, from The Association for Psychological Therapies (APT) describes a 3-day CFT training called CFT Essentials. You can also find information about the first Post Graduate Certificate in CFT at the University of Derby by clicking here.
Why is CFT important?
This is because these evolved to be, and are wired up to be, powerful regulators of the threat system and will create a different sense of self and way of relating to oneself and others. In CFT generating affiliative feelings to self and others and knowing others feel like that to oneself, helps us function at our optimum.
How many pages is the CFT manual?
The manual includes instructions, talking points, discussion questions, and some helpful handouts and worksheets at the end. At 131 pages, this manual is a treasure trove of CFT resources. You can find it at this link.

Simple Body Scan and Relaxation

This exercise builds on top of the soothing rhythm breathing you just read about. To begin, bring yourself to a calm and soothing focus on your breath. Next, focus on how your legs feel. Imagine that all the tension in your legs is flowing down through your legs, into the floor, and away. Let the tension go. As you breathe in, notice the tension, a

Creating A Safe Place

Begin this exercise with another session of soothing rhythm breathing. Create a sense of calmness, safety, and peace within yourself. When your sense of calmness, safety, and peace is in place, imagine looking around yourself. What can you see? Your safe and peaceful place may be a beautiful forest with leaves dancing on the breeze. It may be by th

Compassionate Colors

This exercise also begins with your soothing rhythm breath. Bring yourself to a sense of calm and allow yourself to simply breathe and simply be. When you’re ready to move on, imagine a color that you associate with compassion, kindness, or warmth. There are no rules on what color this can be – it will likely be different for everyone, it only need

The Compassionate Self

The compassionate self is a vital sense of self to develop, both for your compassion for others and for yourself. Once again, begin with your soothing rhythm breathing. When your body has slowed down a bit and you feel ready to begin, imagine that you are a deeply compassionate person. Think of all the qualities you would ideally have as that compa

Compassionate Flowing Out

To try this exercise, sit somewhere quiet where you won’t be disturbed and begin to focus on your breathing. Think about a time when you felt very kind and caring towards a person or a beloved animal. Try not to choose a time when that person or animal was very distressed because then you are likely to focus on that distress instead of the kind, co

Focusing The Compassionate Self on Others

This exercise also requires a quiet place where you won’t be disturbed. Try to create a sense of being a compassionate person, as you did in the previous two exercises. Some days this will be easier than others, but hold on to even the slightest glimmer of feeling like a compassionate person. Next, think about someone you care about (e.g., a partne

Compassion Flowing Into Oneself: Using Memory

Memory can be a great tool for provoking and practicing compassion. Begin with your soothing rhythm breathing and practice this for a minute or two. Once you feel that your body has slowed down a bit, prepare for the exercise by allowing your body posture and facial expression to become compassionate. Feel free to play around with postures and faci

Focusing The Compassionate Self on Yourself

This exercise can be focused on one of two different “selves.” You can do both if you wish, but focus on only one at a time. First, you can focus your compassion on your troubled self. It will help if you have completed the exercise in which you imagined yourself as a completely compassionate person, full of wisdom, strength, warmth, and responsibi

Creating A Compassionate Ideal

The final exercise in this PDF is Creating a Compassionate Ideal. It will be helpful to complete the other exercises before moving on to this one, especially the initial exercise, the exercise in which you cultivate a compassionate expression, and the safe place exercise. Engage your soothing rhythm breath and adopt your compassionate expression. R

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