Key Messages from Week 5

In our Week 5 live session, we explored the five social mentalities and the Compassionate Self. The session covered the following:

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• Week 4 self-guided check-in: We reflected on the concepts of safety and safeness. We discussed how a larger threat (red) circle was often associated with a greater sense of safety, while a larger soothing (green) circle was associated with a greater sense of safeness. We also revisited the three flows of compassion and explored potential fears, blocks, and resistances associated with each flow.

• The five social mentalities: Group members explored the five social mentalities: caregiving, care seeking, cooperative, competitive, and sexual. Through a guided practice, members were invited to notice these mentalities and how they can shift depending on our needs and relationships. Caregiving appeared to be the easiest mentality for most group members to access, aligning with the idea that giving compassion to others is often the easiest flow of compassion.

• Identities: We explored the different identities and roles we hold, including those we choose and those we do not choose. Group members considered how different identities may be associated with particular social mentalities (e.g., a mother identity being associated with the caregiving mentality).

• The Compassionate Self as an identity: Group members were guided through a practice to activate their Compassionate Self by recalling a compassionate memory, helping them connect with the qualities and experiences associated with their compassionate identity.

• Week 6 self-guided overview: We introduced the upcoming Week 6 materials, which will involve exploring the emotions of anger, anxiety, and sadness, as well as our Self-Critic. We acknowledged that this content may feel challenging and encouraged group members to take their time, move at their own pace, take breaks when needed, and offer themselves compassion throughout the process.

• Personal practice: We discussed personal practice ideas: noticing your three circles, engaging in rhythm breathing, re-listening to a practice (found under Week 6 in the Resources tab), engaging in small acts of compassion. Remember, others may not even notice these small acts (e.g., giving yourself a hug, watering a plant) or your wish or intention to alleviate suffering in someone or something. Try practising these small acts in random situations or when you don’t feel like it.

• Closing practice: The session concluded with a closing practice.