I have published my 18th Kindle book, a series on note titled 'Self-Compassion x Mindfulness: A Self-Care Life of Being Kind to Yourself' ☺️

"Life is always unpredictable and doesn't go as planned."
"No matter what I do, nothing works out; I'm at a dead end and don't know what to do."
"I am inferior to others and have no value."

If you find yourself thinking things like this when you are alone, why not plant the seeds of "self-compassion," which means being kind to yourself, within you?

"Why self-compassion, or being kind to yourself, is important right now", based on an article I posted on note, I have added significant revisions and have now...

"Self-Compassion x Mindfulness: A Self-Care Life of Being Kind to Yourself - The Practice of Caring for Yourself Especially When You Are Lonely""

I have published a Kindle e-book with this title! (^^)!

I originally wanted to publish it around June, but because the temperature was higher than usual and caring for my father, whose physical strength has been declining, became more difficult than before, I was too busy to make much progress with the writing.

However, even in such a difficult situation, I think I was mentally saved by focusing on "being kind to myself" (mindful self-compassion) while writing this e-book.

I would like to take this opportunity to introduce the contents below.

Introduction

The reason I wanted to write this book is that I am convinced that "self-compassion" is a solution to the endless frustration and confusion we direct toward ourselves and others.

In fact, from my 20s to my 30s, I felt a sense of difficulty and suffocation in my family relationships and Japanese society, and I was always in a state of chronic stress, never feeling fulfilled in my heart.

My parents did not get along, and as Japanese society entered the 21st century, IT and digitalization accelerated, and everything that became a topic in the media was ultimately about money and the economy. I couldn't find a place for my heart in the real world, and I remained anxious somewhere all the time.

Also, I had the feeling that I was not loved by anyone, and at the same time, I was troubled because I didn't know what it meant to "love".

Because of that, I think that when I was young, I held feelings of hostility or hatred somewhere in my heart toward my family and society.

Furthermore, I would dwell on past failures forever, thinking in circles, "Why did I do that?" And I was consuming a lot of energy through that "ruminative thinking".

However, in order to reduce my suffering even a little, more than ten years ago, when I explored "what is the heart," I encountered the methods for dealing with mental suffering in Buddhism (the teachings of the Buddha himself) and the concept of loving-kindness meditation, and I learned that there is an option to first direct compassion toward oneself.

And from there, I continued to explore "mindfulness" and "self-compassion" in my own way, and now, even if something painful happens and I worry about it, in the end, I have become able to choose the option of "being kind to myself", which is not a binary choice of "like or dislike" or "good or bad".

Also, it is still difficult to answer what it means to "love" oneself or others, but when I replaced "love" in a broad sense, which includes romantic feelings and sexual love, with "compassion," the mental worries of "I can't love" or "I am not loved" were resolved, and I felt more at ease.

Because of that background, I wanted to write an e-book to introduce "mindfulness" and "self-compassion".


For that reason, this book is aimed at readers who do not know much about self-compassion, with the goal of first getting them interested and then having them actually start, even if only for a short time.


In Chapter 1, "Self-Compassion x Mindfulness: The Practice of Caring for Yourself", I describe what self-compassion is for those who do not know much about it.

I also write about concrete practical methods for using mindfulness in combination to be kind to yourself when you feel stressed and frustrated.

In Chapter 2, "A Way of Life Where You First Care for Yourself Especially When You Are Lonely", in order to understand self-compassion more deeply, I approach its essence while referring to several documents, including the works of its founder, Dr. Kristin Neff.

I also describe the differences between self-compassion and things that are often confused with it, such as sympathy, empathy, and self-pity.

In addition to that, I also write about how the practice of self-compassion mitigates health damage caused by social isolation.

In Chapter 3, "From Self-Compassion to Compassion", I mention the Buddhist "loving-kindness meditation" and "compassion," which directs feelings of kindness toward others, and explore the possibilities of "compassion," which is also translated as "benevolent love".

I also state that since the seeds of kindness reside in everyone, it is important to continue the practice of kindness daily with the intention of nurturing those seeds.

If you read this book and become interested in "self-compassion," which is being kind to yourself, why not read books about self-compassion yourself to deepen your understanding, or try practicing it as a daily habit?

Also, if you have serious worries in your heart, I recommend that you seek support from a self-compassion expert.

If this book becomes a trigger for you to practice self-compassion, it would be the greatest joy for the author.

"Self-Compassion x Mindfulness: A Self-Care Life of Being Kind to Yourself" Table of Contents

Introduction: Why is it necessary to care for yourself first right now?

Chapter 1: Self-Compassion x Mindfulness: The Practice of Caring for Yourself

When life is difficult every day, first be kind to yourself with "self-compassion."
What is self-compassion?
The three components of self-compassion
Concrete practical methods for self-compassion

Mindfulness x Self-Compassion
Basic methods of mindfulness to become aware of your breathing
Mindfulness meditation for dealing with negative emotions
It is important to 'accept' negative emotions rather than suppressing them.
When negative emotions arise while you are alone, become aware of your breathing.
What are the ways to prevent energy depletion caused by overthinking?
Once you become aware of your breathing, then show compassion to yourself.

What is the reason we feel stress in the first place?
Major factors of mental stress
Reference: Practical and gentle self-compassion methods you can practice in daily life
Utilizing videos and audio to continue 'self-compassion' every day.

Chapter 2: A way of life that prioritizes self-compassion, especially when you are lonely

Where do feelings of self-rejection come from?
What is the trap of 'perfectionism' that prevents you from being kind to yourself?
The trap of perfectionism that prevents self-compassion.
What is the difference between self-compassion and 'self-pity'?
What is the difference between 'sympathy' and self-compassion?
What is the difference between 'empathy' and 'compassion'?
Essential empathy leads to compassion.

The important thing is to first 'show compassion to your suffering self' through self-compassion.
Self-compassion mitigates the negative health effects of 'social isolation'.
Self-compassion balances hormones and alleviates stress caused by loneliness.
Methods to increase oxytocin through self-compassion
Self-compassion makes the parasympathetic nervous system dominant and stabilizes heart rate variability (HRV).
The 'connection' and 'sense of security' provided by self-compassion alleviate feelings of isolation.

Practicing self-compassion fosters 'self-esteem' and resolves painful loneliness.
Accepting yourself as you are right now is what it means to have 'self-esteem'.
The 'common humanity' of self-compassion unravels the feeling that 'I am alone'.
'Mindfulness' is a core component of self-compassion
What is the difference between 'self-compassion' and 'mindfulness'?
'RAIN meditation' is a simple method for practicing mindfulness and self-compassion

Chapter 3: From self-compassion to compassion

What is Loving-Kindness Meditation?
'Loving-Kindness Meditation' is effective for reducing mental suffering.
Compassion for yourself and others alleviates stress.
What is important is 'awareness' (mindfulness) and 'kindness' (compassion)
Practicing compassion
What is 'compassion' in the first place?
The courage for compassion

Conclusion: Towards Interbeing

Thank you so much for reading this far😊

Mizuaki Shiokawa's blog 'Honey and Mitochondria'