The Compassionate Mind (Compassion Focused Therapy)

by Paul A. Gilbert

Worksheet 1: Building a compassionate image This exercise is intended to help you build a compassionate image for you to work with and develop key areas of your mind. You can have more than one image if you wish, and they may well change over time. Whatever image comes to mind or you choose to work with, remember that it’s your creation and therefore your own personal ideal: what you would really like from feeling cared for and cared about, understood, supported and encouraged. In this practice, it’s important that you try to give your image certain qualities, including: • wisdom • strength • warmth • non-judgement. So as you deal with each box below, think about these qualities and imagine what they would look, sound and feel like. If possible, begin by focusing on your breathing, finding your soothing rhythm and making a half smile. Then let images emerge in your mind as best you can. Don’t try too hard – if nothing comes into your mind or it wanders, just gently bring it back to your breathing and practise compassionate accepting. Here are some questions that might help you: • Would you want your caring/nurturing image to feel/look/seem: – old or young? – male or female? – human or non-human (e.g. an animal, sea or light)? • What colours and sounds are associated with the qualities of wisdom, strength, warmth and non-judgement? (Indeed if you only have a sense of a compassion colour surrounding you that feels warm and caring, that’s a good start. Re...