Group Session No. 4

Key Messages from Week 7

In our Week 7 live session, we explored the Self-Critic and the Compassionate Self. The session covered the following:

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• Week 6 self-guided check-in: We reflected on the multiple emotions, particularly the Big Three: Anger, anxiety, and sadness. In particular, how some were easier to experience, visualise, or feel than others. We also reflected on the concept of the actual and ideal self, including our self-critical ‘voice’ our brains have learned because of our past experiences.

• Functions of the Self-Critic: Some possible functions of the Self-Critic were discussed, and the group were guided through a practice which helped them get in touch with a memory when their self-critical part was active. Group members were asked to consider the following: 1) Does the self-critical part really have your best interests at heart? 2) When you are in its presence, do you feel it's bringing you closer to your purpose? While many felt that their self-critic did have the right intentions to protect and keep them safe, it didn’t necessarily bring members closer to their purpose.

• Functions of the Compassionate Self: The group were guided through a similar practice, but this time, connecting with their Compassionate Self. Group members were asked to consider the same questions: 1) Does the Compassionate Self really have your best interests at heart? 2) When you are in its presence, do you feel it’s bringing you closer to your purpose? The most common responses were “yes”. Some found the Compassionate Self harder to get in touch with, while others found it easier.

• Meeting the Self-Critic from the Compassionate Self: The group were guided through a practice which asked them to embody their Compassionate Self and then meet their Self-Critic from this perspective. Members were guided to notice the Self-Critic's suffering (their fears and their hurt), notice an urge to alleviate it, and alleviate it by offering compassion to their Self-Critic, either through words or by visualising a flow of compassion. The Compassionate Self was imagined in different ways, such as a source of warmth, bright light/glow, a pink fluffy cloud, or a hug to the self-critic.

• Week 8 self-guided overview: Group members were provided with a brief overview of what to expect for Week 8 self-guided materials. Week 8 focuses on understanding the nature of shame, including external and internal shame and humiliation; distinguishing between shame and guilt; and understanding how compassion can help heal the wounds of shame.

• Personal practice: We discussed some ideas for personal practice before the next live session, including revisiting the practices covered in Week 7, noticing and monitoring the self-critical ‘voice’, engaging in mindfulness activities, and continuing to notice the three circles and tricky brain.

• Closing practice: The session concluded with a short passage.