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• Cover
• Introduction
• About This Book
• Foolish Assumptions
• Icons Used in This Book
• Beyond the Book
• Where to Go from Here
• Part 1: Getting Started with Compassion Focused Therapy
• Chapter 1: Introducing Compassion Focused Therapy
• Getting to Grips with Compassion Focused Therapy
• Making the Case for Compassion
• Understanding the Effects of Shame and Self-Criticism
• Identifying the Steps Involved
• Connecting with Compassion
• Chapter 2: Understanding Compassion
• Learning from Experience
• Taking a Look at Compassionate Attributes
• Exploring the Skills of the Compassionate Mind
• Chapter 3: Making Sense of Life’s Challenges
• Recognising That You Have a Tricky Brain
• Acknowledging Human Needs
• Recognising the Frailty of Life
• Part 2: Understanding Ourselves
• Chapter 4: Introducing the Three Circles
• Getting to Know the Three Circles
• Managing Our Emotions: Brain ‘Apps’
• Contemplating Your Own Circle Diagram
• Chapter 5: Getting to Know Ourselves: Exploring Our Life Stories
• Recognising Our Experiences and Influences
• Exploring Your Worries, Fears and Concerns
• Getting to Grips with Our Coping Strategies
• Understanding Our Intentions
• Considering the Unintended Consequences
• Developing an Account of Your Experiences
• Developing Your Own Life Story
• Taking Your Life Story from Thought to Feeling
• Chapter 6: Considering Your Beliefs about Compassion
• Feeling Positive Isn’t Always Easy
• Evaluating Your Beliefs about Compassion
• Breaking Down Your Beliefs about Compassion
• Chapter 7: Facing Barriers to Compassion
• Understanding Difficult Emotional Reactions
• Overcoming Barriers Created by Others
• Negotiating Your Barriers
• Part 3: Developing Our Compassionate Mind
• Chapter 8: Directing Our Attention
• Delving Deeper into Attention
• Catching Our Attention
• Directing Our Compassionate Attention
• Looking Beyond the Spotlight: Open Field Awareness
• Chapter 9: Preparing for Compassion
• Focusing on Your Body
• Welcoming Mindfulness into Your Life
• Developing Your Mindfulness Practice
• Chapter 10: Practising Compassion for Others
• Experiencing Compassion for Other People and Creating Positive Outcomes
• Identifying the Qualities and Attributes of Your Compassionate Self
• Cultivating Your Compassionate Self
• Showing Compassion for Others
• Chapter 11: Allowing Compassion In
• Responding to Compassion from Others
• Discovering the Power of Compassionate Imagery
• Enhancing Your Experience of Compassion from Others
• Chapter 12: Delving Deeper into Self-Compassion
• Making Sense of Self-Compassion
• Exploring and Developing Self-Compassion
• Reviewing Your Life Story with Self-Compassion
• Part 4: Compassionate Practices
• Chapter 13: Cultivating Compassionate Thoughts
• Introducing Compassionate Thinking
• Voicing Our Emotions
• Changing How We Think
• Taking Six Steps towards Compassionate Thinking
• Chapter 14: The Power of the Pen: Writing to Strengthen Your Compassionate Mind
• Preparing for Compassionate Writing
• Putting Pen to Paper
• Reviewing Your Compassionate Writing
• Chapter 15: Taking Action!
• Exploring the Broad Range of Compassionate Actions
• Preparing Yourself for Action
• Moving Yourself Forward: Taking Compassionate Action
• Reviewing Your Progress
• Chapter 16: Expressing Yourself
• Asserting Yourself with Compassion
• Managing Resistance to the Changes You’re Making
• Giving Constructive Feedback – Compassionately!
• Chapter 17: Understanding the Different Aspects of Yourself
• Taking a Different Chair: Introducing Chair Work
• Practising Compassion for Your Self-Critic and Your Criticised Self
• Understanding Our Mixed Emotions
• Chapter 18: Placing Compassion at the Centre of Your Life
• Placing Compassion Centre-Stage in Your Life
• Developing Your Daily Practice and Identifying New Frontiers
• Overcoming Obstacles to Progress
• Part 5: The Part of Tens
• Chapter 19: Ten Pointers for Seeking a Professional Therapist
• Knowing When a Professional May Be Able to Help You
• Understanding Different Professional Backgrounds
• Reassuring Yourself about Your Therapist’s Experience
• Considering Other Forms of Therapy
• Considering Different CFT Formats
• Finding a Compassion Focused Therapist
• Timing Your Therapy: How Many, How Long, How Frequent?
• Asking Questions: Getting to Know Your Therapist
• Overcoming Your Fears about Therapy
• Getting the Most Out of Therapy
• Chapter 20: Ten Tips You May Want to Share
• Self-Help Is a Good Thing
• Self-Help Isn’t About Being Selfish
• People Need to Make Changes for Themselves
• You’re Important!
• Plan Nice Things
• Change Takes Time and Effort
• Change Can Feel Like an Emotional Rollercoaster!
• You’re a Unique Human Being
• Get Involved with the Journey
• Overcoming Your Misconceptions
• Chapter 21: Ten Ways to Change the World with Compassion
• Ask Yourself an Important Question
• Bring Compassion into Different Areas of Your Life
• Feel Like You’re Part of Something Bigger
• Savour Kindness from and for Others
• Experience Gratitude
• Join a Community Group
• Share Your Experiences and Insights
• Provide Feedback and Make Suggestions
• Offer a Smile
• Grasp the Nettle!
• Appendix: Additional Resources
• Books about Compassion Focused Therapy
• Additional Reading
• Helpful Websites
• About the Author
• Connect with Dummies
• End User License Agreement