Resources, Exercises and Practices

Acute Self-care

If you’ve found your way to Kokoro 心 Heart you’re probably a seeker and seekers find the edges of things, including reality. From the depths of despair to the heights of mystical psychosis, the journey we’re on can be arduous for the spirit. If you’re having a hard time right now, here are some immediate resources (I will continue fleshing these out as I explore others):

Long-term Self-care

Compassion

Here is a whole bunch of compassion resources by Dr Kristin Neff. And here is a compassion meditation guided by Sharon Salzberg.

The RAIN meditation helps us to cultivate self-compassion using the following formula:

Recognise
the emotions we have experienced

Accept or Allow
that we have experienced them, rather than suppressing them

Investigate
the experience of these emotions, to see for example whether they have triggered cognitive distortions or whether they were balanced

Nurture
ourselves, because probably we are coming to RAIN because we have experienced some affliction and if so it’s time for some compassion and forgiveness

Tara Brach has a very good guided RAIN meditation that you can find on Insight Timer here. If you don’t have Insight Timer, here is a link to where you can download an mp3.

Psychological First-aid

The practice of psychological first-aid falls somewhere between acute and long-term self-care. In its long-term use, it could also be called psychological hygiene. It baffles me that I was nearly 40 before I had it pointed out to me that we need to treat psychological wounds as they happen, the same as we treat physical wounds.

Here is a video by Guy Winch, which was my introduction to this practice. Below the video I’ve got a PDF I developed for my own practice of psychological hygiene.

This worksheet helps me to process emotional episodes in a healthy, supported and guided way. It’s a practice of self-soothing and -regulation. Here are the .odt and .docx files if you want to modify the worksheet for your personal use.

The worksheet guides you through asking, What sort of things did you think, feel and do before, during and after the emotional episode?

Then there are some prompts for self-care and emotional first-aid you can try, and some reflection questions about things like, What are you grateful to have learnt from this experience.

In the worksheet there is a recommendation to write yourself a love letter, based on this guided meditation by Elizabeth Gilbert, “Facing Fear With Compassion”. If you’re having a hard time and beating up on yourself about it, this exercise can help you to shift from as far-out as self-loathing back to self-love and -compassion.

Inspo