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8 Week
Introduction to Mindfulness Course

Week Two Resources

Short Meditation

Enjoyment of BreathingDar Shawver
00:00 / 15:00
Self Compassion BreakDar Shawver
00:00 / 06:18

Week 2
Audio Files
for Your

Week Two: Opening Meditation

Week Two: Self Compassion Break

Fierce Self Compassion BreakDar Shawver
00:00 / 11:44

Week Two: Fierce Self Compassion Break

Journal Prompts

In what areas of my life might I benefit
from cultivating greater Self Compassion?

How might I reframe my thoughts and speech in order
to gift myself the same compassion I offer others?

What intention might I set to become more aware of those
times  I am harder on myself than others?



JOHN WELWOOD 🔹 Forget About Enlightenmet


You are Here

Forget about enlightenment.
Sit down wherever you are
And listen to the wind singing in your veins.
Feel the love, the longing, and the fear in your bones.
Open your heart to who you are, right now,
Not who you would like to be.
Not the saint you’re st
riving to become.
But the being right here before you, inside you, around you.
All of you is holy.
You’re already more and less
Than whatever you can know.
Breathe out, touch in, let go.

JOHN O'DONAHUE 🔹 For Solitude


May you recognize in your life the presence, power, and light of your soul

May you realize that you are never alone,

That your soul in its brightness and belonging

Connects you intimately with the rhythm of The universe.

May you have respect for your individuality. And difference.

May you realize that the shape of your soul is unique,

That you have a special destiny here,

That behind the façade of your life,

There is something beautiful and eternal happening.


The Buddha 🔹 Self-Love


You can search throughout the entire universe

for someone who is more deserving of your

love and affection than you are yourself,

and that person is not to be found anywhere.

You, yourself, as much as anybody in the entire universe,

deserve your love and affection


Pema Chodron 🔹

from her book The Wisdom of No Escape


Meditation practice isn’t about trying to throw ourselves away

and become something better.

It’s about befriending who we already are.


Suggested Reading:

Radical Self Acceptance by Tara Brach

Self-Compassion by Kristin Neff

Fierce Self-Compassion by Kristin Neff

The Mindful Path to Self-Compassion by Chris Germer

The Wisdom of No Escape
by Pema Chodron

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