The Courage of Self-Compassion – Compassion Training 5

Straddling the line between light and dark
Straddling the line between light and dark

I feel compelled to write some kind of disclaimer here. (I think this will be the end of disclaimers for a while. And maybe my last “Compassion Training” post for a while also.) I’m writing about compassion (see other posts in my Compassion Training series) not because I’m any kind of expert, but because I’m trying to figure out what compassion is and how I can bring more of it into my life. It’s something I feel compelled to learn about, especially as a teacher. I figure that by writing about my experiences I may meet other teachers who feel the same, and together we can discover where compassion fits into the art of teaching.

The following post is about my messy path toward greater compassion.

One of the interesting, and sometimes disconcerting, side effects about my meditation practice so far is that the more I meditate, the more I recall moments in my life where I was far from being compassionate. Moments of selfishness, judgment, and mindless reaction. I recall awful (truly hurtful) things I said or did when I was a teenager, a young adult, and not so long ago. I am comforted by the fact that according to Mark Coleman (and apparently many holy people and mystics) this is normal, and actually maybe something to aim for. Mark shared this quote during one of his webcasts that helped me connect to this concept:

As the light increases, we see ourselves to be worse than we thought. We are amazed at our former blindness as we see issuing forth from the depths of our heart a whole swarm of shameful feelings, like filthy reptiles crawling from a hidden cave. We never could have believed that we had harbored such things, and we stand aghast as we watch them gradually appear. But while our faults diminish, the light by which we see them waxes brighter, and we are filled with horror. Bear in mind, for your comfort, that we only perceive our malady when the cure begins. – Francois Fénelon

And it’s true. I can feel a shift already. Those ugly thoughts don’t visit even half as often as they used to. It’s as if sitting down with them, and giving them the attention and care they needed helped them find relief. They seem to have moved along. This is the power of empathy and compassion. But it’s not easy.

It takes courage to be self-compassionate. – Mark Coleman

Do we usually choose to have dinner with a person who is selfish, judgmental, and reactionary? Maybe we do, but do we sit with that person with an open heart? It’s not easy, and most often, we probably want to avoid this scenario. It’s the same thing. Why would anyone want to take a hard look at all those messy moments from your past? The only answer I can come up with is: because I don’t want them to happen again. I don’t want to be that person. I also don’t want to encourage that behaviour in others. This is what I risk doing as a teacher. So for now, and probably for a long time to come, I’ll sit with the mess. I’ll muster up the courage to do so because I’d rather see the light than be kept away in a cave. If you connect to this topic, and would like to continue getting weekly inspirations, join the Facebook group Self Compassion for Teachers #redthumbforlove.

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Self-Empathy & Self-Compassion – Compassion Training 4

Self-empathy. Self-compassion. What’s the difference between these terms? I’ve been curious about this, and so it’s time to explore.

I first heard of the concept of self-empathy when I went to my first Nonviolent Communication (NVC) workshop in Seoul. At that time, the term empathy was foreign to me, let alone the concept of self-empathy. Sure, I had felt and offered empathy at points in my life, but I don’t think I had a word for it.

That’s the power of words. They can help you see things for the first time. That being said, words are also precarious things. When used as labels, they are limiting. They shade the truth and the essence of who and what things truly are. But as a language teacher and learner, I appreciate the depth of understanding a word provides.

Interestingly, it seems that not too long ago, the English language went on a search for this word. English users had a sense of empathy, but didn’t have a word for it until 1909 when it was coined by the American psychologist, Robert Titchener. I wonder if the fact that English speaking cultures now have a word for empathy that they can start understanding and feeling it a bit more. Something to ponder.

But back to self-empathy. I was intrigued by this concept the moment I heard about it. The idea that I could be there for myself during hard times without needing the support of anyone else was a huge relief. The way I understood self-empathy through NVC was that when I felt conflicted, all I had to do was acknowledge the feelings that were coming up, and connect them to needs that weren’t being met at the moment. This simple awareness was enough to remove a few bricks from my shoulders. Bricks I had been carrying for quite some time.

Giving up bricks #redthumbforlove
Giving up my bricks #redthumbforlove

As Mark Coleman describes self-empathy, it’s as if you are receiving empathy from someone, except you are that other person.

“Put yourself in their shoes offering that to you. Imagine you’re like a third person viewing yourself from that distance.”

These days, however, thanks to the work of Kristin Neff and other emotion researchers, the term self-compassion is being used in psychology literature and media. To understand the difference between self-empathy and self-compassion, it’s helpful to understand the contrast between their roots, and another close friend: sympathy. I’m only bringing him in because when I present the idea of compassionate communication to teachers, they often raise this question: what’s the difference between empathy, sympathy, and compassion? I love this question because the difference is very important to make. For clarity on compassion and empathy, I refer to the excellent reports by The Greater Good Science Center at UC Berkeley:

Compassion – Compassion literally means “to suffer together.” Among emotion researchers, it is defined as the feeling that arises when you are confronted with another’s suffering and feel motivated to relieve that suffering.

Empathy – Emotion researchers generally define empathy as the ability to sense other people’s emotions, coupled with the ability to imagine what someone else might be thinking or feeling.

To help clarify the difference between empathy and sympathy, I highly recommend this short piece by RSA Shorts and Brené Brown.

Considering these definitions, I think the difference is that self-empathy helps me tune in to what I am feeling, and if I extend it to NVC terms, what I am needing. These can be positive or *negative experiences. When in self-empathy, I am simply aware of what’s going on inside me.

Empathy is a component of compassion, but what differentiates compassion is the desire to do something about the suffering. When my empathy is extended into action, I’m now feeling compassion. This then would mean that when I’m in self-compassion, I’m taking active steps to relieve my suffering.

Maybe these terms aren’t different at all. I think the act of acknowledging one’s feelings and needs is in itself an act of compassion. Perhaps this whole exploration is simply a matter of semantics. Another example of why it’s important to look beyond words. Because when we really tune in, it’s the silence and stillness that truly connects. Words are no longer needed.

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  • If you are a teacher curious about self-compassion, or want to learn more about how self-compassion relates to you, please “like” our Self-Compassion for Teachers Facebook page for information and inspiration. You’ll also get an explanation about the red thumb you see holding the brick in the picture.
  • This post is a continuation of my blog Compassion Training blog series. Although this post doesn’t talk about the impact of compassion on teaching, the intention of the series is to make this connection.
  • For self-compassion practices online, please check out Kristin Neff’s exercises and guided meditations, as well as the resources offered at Center for Mindful Self-Compassion.

*  The more intimate we are with our emotions, the more adept we’ll be in both containing and expressing them, so that their presence serves rather than hinders us and those with whom we’re in contact. In this sense, there are no unwholesome or negative emotions—only unwholesome or negative things we do with them. Emotional intimacy allows us to make the best possible use of all our emotions—and it enhances the relationship. – Robert Augustus Masters, Emotional Intimacy (scroll down to “Introduction: Into theHeart of Emotion”)

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