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To wrap up the 4-part series on practices and teachings that nature open-heartedness, we're focusing on self-compassion.

We can be our own worst critics, but the wisdom teachings want us to remember that compassion shouldn also be directed towards ourselves. We are, after all, manifestations of the divine.

So, in this episode we look at what Buddhism, Yoga, and Taoism have to say about self-compassion (which - spoiler - isn't much!) through the lens of moderation, non-harming, and cultivating contentment. We also take a look at what modern psychology research - primarily by Dr. Kristen Neff - has to say about the benefits of self-compassion.

Jen also answers a listener question about how to get started with Buddhist practice before sharing a bit of context behind the two yin yoga micro-practices she's sharing in October.

Resources Mentioned on the Show

• Self-compassion.org ~ hosted by Dr. Kristen Neff
• Self-compassion exercises: https://self-compassion.org/self-compassion-practices/
• Buddha ~ by Karen Armstrong
• Siddharta ~ by Herman Hesse
• Buddhism: A Concise Introduction ~ by Huston Smith & Philip Novak
• Essential Buddhism: A Complete Guide to Beliefs and Practices ~ by Jack Maquire
• The Heart of the Buddha's Teachings ~ by Thich Nhat Hanh
• Bhavana Society Meditation Center
• Plum Village Practice Centers
• Plum Village Meditation Groups
• Mindfulness in Plain English ~ by Bante Gunaratana
• Dharmaseed

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SMP welcomes your comments and questions at feedback@skillfulmeanspodcast.com. You can also get in touch with Jen through her website: https://www.sati.yoga

Fill out this survey to help guide the direction of the show: https://airtable.com/appM7JWCQd7Q1Hwa4/pagRTiysNido3BXqF/form

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In order to be an open-hearted, compassionate person, we first have to notice the things things that need our support. This is where mindfulness — the practice of presence — comes in. It teaches how to engage directly with what's real, rather than what we wish were true.

This month we're back to mindfulness basics with a guided practice that starts with concentration practice (samata) and then follows with insight (vipassana). The practice starts right away (no intro) and includes periods of silence (nothing wrong with your player).

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SMP welcomes your comments and questions at feedback@skillfulmeanspodcast.com. You can also get in touch with Jen through her website: https://www.sati.yoga

Fill out this survey to help guide the direction of the show: https://airtable.com/appM7JWCQd7Q1Hwa4/pagRTiysNido3BXqF/form

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In Part 3 of the Awakening the Heart series, we're looking at why acts of kindness and service are powerful resilience-builders — possibly the exact things we need if we're to overcome so much divisiveness in our relationships and discourse.

To understand why a generous spirit is so supportive, we explore the Buddhist and Yoga concepts of dana (generosity) and seva (selfless service) and how they relate to modern psychology's hope theory (hat tip to CR Snyder).

Then Jennifer is joined by friend and colleague Laurent Goldberg to talk about her simple but brilliant Career Support Care Packages, which perfectly illustrate how generosity can restore our sense of agency and hope when everything feels so dispiriting.

Highlights include:

• how the Eastern philosophical traditions from India view dana and seva
• how willpower and waypower fuel hope
• why helping others should be in your resistance/resilience toolkit
• how Lauren designed her care packages to support both sender and receiver
• thinking about service not as self-sacrifice but as a way to put your skills and talents toward the greater good

Links

• Get in touch with Lauren Goldberg: https://laurengoldbergcoaching.com/
• Send a Career Support Care Package: https://laurengoldbergcoaching.com/career-support-care-package
• Building Movement Project's Social Change Ecosystem Map: https://buildingmovement.org/our-work/movement-building/social-change-ecosystem-map/

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SMP welcomes your comments and questions at feedback@skillfulmeanspodcast.com. You can also get in touch with Jen through her website: https://www.sati.yoga

Fill out this survey to help guide the direction of the show: https://airtable.com/appM7JWCQd7Q1Hwa4/pagRTiysNido3BXqF/form

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Tonglen - the practice of sending and receiving - helps us to be with hardship without falling into despair. An explanation of the practice appears in the Lojong teachings and is associated with those who follow the path of the Bodhisattvas.

In addition to cultivating an open, spacious heart, Tonglen can help us to cultivate the paramitas - the perfections - especially generosity, loving-kindness, determination, and diligence.

The practice starts at 3:14 after a brief introduction. If your player supports chapter markers, you can skip ahead.

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SMP welcomes your comments and questions at feedback@skillfulmeanspodcast.com. You can also get in touch with Jen through her website: https://www.sati.yoga

Fill out this survey to help guide the direction of the show: https://airtable.com/appM7JWCQd7Q1Hwa4/pagRTiysNido3BXqF/form

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Continuing our series on Awakening the Heart, this month we're exploring the Buddhist path of the bodhisattva through the cultivation of bodhicitta - the awakened heart-mind that forms the foundation of compassionate living.

Drawing from Mahayana Buddhist teachings, we also take a look at Lojong (mind training), the Tibetan Buddhist contemplative practice that can be used as a powerful framework for developing genuine compassion.

Highlights include:

• Cultivating the open-hearted attitude of enlightened ones (Bodhisattvas)
• Two types of Bodhicitta
• Paramitas (Perfections)
• Short history and details of Lojong
• Unpacking of the First Lojong statement: Train the Preliminaries
• Tips for working with the Lojong phrases

Mentioned on the show:

• Judy Lief's online Lojong translation and commentary: https://judylief.com/offerings/slogans-of-atisha/
• Norman Fischer's "Training in Compassion: Zen Teachings on the Practice of Lojong" https://bookshop.org/p/books/training-in-compassion-zen-teachings-on-the-practice-of-lojong-norman-fischer/9663817?ean=9781611800401&next=t
• VIA Character Strengths & Virtues: https://www.viacharacter.org/
• Dalai Lama Poem "This Precious Human Life" https://mountainsangha.org/a-precious-human-life/

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SMP welcomes your comments and questions at feedback@skillfulmeanspodcast.com. You can also get in touch with Jen through her website: https://www.sati.yoga

Fill out this survey to help guide the direction of the show: https://airtable.com/appM7JWCQd7Q1Hwa4/pagRTiysNido3BXqF/form

To support the show, consider a donation via Ko-Fi.

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In this variation of loving-kindness, or metta, meditation, tap into the energetic resonance of the heart to awaken loving feelings within before sending them outward.

Inspired by Taoist visualizations, Mahayana buddhist practice, and Hearth Math's quick coherence technique, generate love and good will toward yourself and others. Many studies have shown that practices like this not only feel good, but also reduce stress, increase a sense of calm, and help us avoid despair by reminding us of our shared humanity.

The practice starts at 3:52 after a brief introduction. If your player supports chapter markers, you can skip ahead.

Mentioned in the introduction:

• Love 2.0 by Dr. Barbara Frederickson
• Heart Math Quick Coherence Technique

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SMP welcomes your comments and questions at feedback@skillfulmeanspodcast.com. You can also get in touch with Jen through her website: https://www.sati.yoga

Fill out this survey to help guide the direction of the show: https://airtable.com/appM7JWCQd7Q1Hwa4/pagRTiysNido3BXqF/form

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While the world may feel increasingly more fraught, we can't sustain ourselves on anger and fear alone. We must remember what we're fighting for and, as Tennessee Williams asks of us, save the love.

This latest episode kicks off a series of episodes on Awakening the Heart - theories, teachings, and practices that will better sustain us in the months and years to come.

This month, we take a look at why shouldn't feel guilty for taking time out of resisting to foreground what brings us joy and happiness. In fact, making sure we build in positive moments in our lives is going to set up our brains to be more creative and energetic warriors.

Some highlights include:

- Dr. Barbara Fredrickson's theories on "micro-moments of connection" and Broaden & Build

- The Mahayana Buddhist concept of bodhicitta (open-heartedness)

- Dr. Rick Hanson's "Taking in the Good" practice.

Resources Mentioned on the Show

Love 2.0 ~ Dr. Barbara Frederickson

Bodhicitta ~ Tricycle Magazine

Taking in the Good - Dr. Rick Hanson

*** Jen's got space on her coaching roster. If you'd like to work 1:1, go here for more info: https://www.sati.yoga/ifs-coaching/index.html

And you might also like Jen's newsletter: https://www.sati.yoga/letter/index.html

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SMP welcomes your comments and questions at feedback@skillfulmeanspodcast.com. You can also get in touch with Jen through her website: https://www.sati.yoga

Fill out this survey to help guide the direction of the show: https://airtable.com/appM7JWCQd7Q1Hwa4/pagRTiysNido3BXqF/form

To support the show, consider a donation via Ko-Fi.

Text me your feedback.

This month's practice features an embodied mediation to help you stay present with life's challenges without becoming overwhelmed or shutting down.

Inspired by Roshi Joan Halifax's teachings, you'll cultivate a foundation of stability to underpin your capacity for openness and compassion.

This meditation includes several periods of silence of around 3-6 minutes. The guidance assumes you're sitting (chair or cushion are fine) so that you can experience the support of the spine.

The practice starts at 2:43 after a brief talk. If your player supports chapter markers, you can skip ahead.

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SMP welcomes your comments and questions at feedback@skillfulmeanspodcast.com. You can also get in touch with Jen through her website: https://www.sati.yoga

Fill out this survey to help guide the direction of the show: https://airtable.com/appM7JWCQd7Q1Hwa4/pagRTiysNido3BXqF/form

To support the show, consider a donation via Ko-Fi.