Table of Contents

Introduction 1

Part 1: Getting Started with Compassion Focused Therapy 5

Chapter 1: Introducing Compassion Focused Therapy 7

Chapter 2: Understanding Compassion 25

Chapter 3: Making Sense of Life’s Challenges 39

Part 2: Understanding Ourselves 53

Chapter 4: Introducing the Three Circles 55

Chapter 5: Getting to Know Ourselves: Exploring Our Life Stories 73

Chapter 6: Considering Your Beliefs about Compassion 91

Chapter 7: Facing Barriers to Compassion 107

Part 3: Developing Our Compassionate Mind 119

Chapter 8: Directing Our Attention 121

Chapter 9: Preparing for Compassion 133

Chapter 10: Practising Compassion for Others 151

Chapter 11: Allowing Compassion In 165

Chapter 12: Delving Deeper into Self-Compassion 179

Part 4: Compassionate Practices 191

Chapter 13: Cultivating Compassionate Thoughts 193

Chapter 14: The Power of the Pen: Writing to Strengthen Your Compassionate Mind 213

Chapter 15: Taking Action! 231

Chapter 16: Expressing Yourself 251

Chapter 17: Understanding the Different Aspects of Yourself 265

Chapter 18: Placing Compassion at the Centre of Your Life 277

Part 5: The Part of Tens 285

Chapter 19: Ten Pointers for Seeking a Professional Therapist 287

Chapter 20: Ten Tips You May Want to Share 297

Chapter 21: Ten Ways to Change the World with Compassion 303

Appendix: Additional Resources 309

Index 313

About the Author

Dr. Mary Welford, Consultant Clinical Psychologist, lives and works in the South West of England. She is a founding member of the Compassionate Mind Foundation, Chair to the charity from 2009–2015 and authored the Compassionate Mind Guide to Building Self Confidence.