Self-compassion is a powerful tool for lawyers, law students and other legal professionals. Use the practices below to help alleviate feelings of perfectionism, anxiety, depression, and more.
WATCH INTRO VIDEO — edited transcript follows.
Below you will find 4 different practices that you can do on your own on a regular basis. These practices are designed for you to explore: What is self compassion? And how can you apply that to yourself to alleviate anxiety, low self esteem, perfectionism? And also what to do when you’re really gripped with a difficult or painful emotion.
Self-compassion really refers to three main aspects or components. One is mindfulness, being able to actually be present with what is here rather than pushing it away, suppressing it, minimizing it. The second is kindness. How do we talk to ourselves? Can we bring a sense of gentleness and kindness to ourselves? Almost like imagining you would talk to your best friend. And the third part of self compassion is shared humanity, recognizing we’re not alone, we’re not the only one that feels this way.
The research on self-compassion suggests that when we practice it on a regular basis, we actually can feel more resilient, better able to manage life stressors, less depression and feeling less alone. These are really important as we navigate these difficult times.
The four practices that I include:
- An affectionate body scan so it’s bringing attention to the body with gentle kindness.
- An affectionate breathing practice where we really focus on breathing in and breathing out with kindness, and we use some phrases that can help support that inner dialogue.
- We have a practice called a self-compassion break which is what to do in a moment. Maybe you only have a couple of moments where you need to give yourself a little bit of kindness. So it’s a gentle short practice around that. It also includes self-compassion touch, including different touches that might be nourishing when you’re feeling under stress.
- Finally a practice called RAIN. RAIN stands for Recognize, Allow, Investigate and Nurturance, and this particular practice can be very helpful when you’re struggling with a painful emotion.
So those four practices are included, and feel free to use them either sequentially, trying each of them maybe one after the other, or sticking to one for a period of time, and then moving on to the other.
These are practices designed for any time of the day, so you could do it during a break, during lunch, first thing in the morning, in the evening. The most important thing is just setting aside the time for yourself to bring compassion into your life. So I hope you enjoy them. If you have any questions or would like more information, please feel free to contact me at tracey@lclma.org.
You can play the audio for all 4 practices below together here.
1. Affectionate Body Scan
The affectionate body scan brings attention to the body with gentle kindness. Play the Affectionate Body Scan audio here.
Click here to download Affectionate Body Scan transcript.
2. Compassionate Breathing Practice
The compassionate breathing practice focuses on breathing in and breathing out with kindness. We use some phrases that can help support that inner dialogue. Play the Compassionate Breathing Practice audio here.
Click here to download Compassionate Breathing Practice transcript.
3. Self-Compassion Break
The self-compassion break is ideal for when you only have a couple of moments where you need to give yourself a little bit of kindness. So it’s a gentle short practice around that. It also includes self-compassion touch, including different touches that might be nourishing when you’re feeling under stress. Play the Self-Compassion Break audio here.
Click here to download Self-Compassion Break transcript.
4. RAIN Practice
RAIN stands for Recognize, Allow, Investigate and Nurturance. This particular practice can be very helpful when you’re struggling with a painful emotion. Play the RAIN Practice audio here.
Click here to download RAIN Practice transcript.
Upcoming Related Programming!
THURSDAY, MAY 5, 2022 at 9AM: Mindfulness Movement & Self-Compassion Tools at Work (30-minute session with LCL MA’s Dr. Tracey Meyers)
STARTING TUESDAY, MAY 10, 2022 at 12pm: Mindfulness & Self-Compassion Tools for Legal Professionals (4-Part Series – Weekly Each Tuesday from 12pm – 1pm, with LCL MA’s Dr. Tracey Meyers)
Related Resources:
Self-Compassion for Lawyers: Dispelling Doubts & Getting Started (LCL MA Blog, 2021)
Free & Confidential Consultations:
Lawyers, law students, and judges in Massachusetts can discuss concerns with a licensed therapist, law practice advisor, or both. Find more on scheduling here.
