Self Compassion Research (Secular)

Research from the Universities of Exeter and Oxford proves thinking kind thoughts about yourself, and others, has measurable  mental and physical benefits.

The experiment: 135 healthy students were divided into five groups (27 per group). They listened to 11 minute audio recordings. Some recordings were focused on self-compassion and loving-kindness, but others recordings induced a critical inner voice.

Compared to those hearing critical messages, students encouraged to be kind to themselves reported feeling more self-compassion and connection with others; and physical measurements in these students recorded a reduced bodily sweat response, reduced heart rate, and enhanced heart rate variability—a sign of a healthy heart able to adapt to a range of situations.

“These findings suggest that being kind to oneself switches off the threat response and puts the body in a state of safety and relaxation that is important for regeneration and healing,” said first author Dr. Hans Kirschner.

“Previous research has found that self-compassion was related to higher levels of well-being and better mental health, but we didn’t know why,” said lead researcher Dr. Anke Karl. “Our study is helping us understand the mechanism of how being kind to yourself when things go wrong could be beneficial in psychological treatments. By switching off our threat response, we boost our immune systems and give ourselves the best chance of healing.”

“...meeting their negative thoughts and feelings with compassion is a radically different way—that these thoughts are not facts,” said co-author Dr. Willem Kuyken. “It introduces a different way of being and knowing that is quite transformative for many people.” Question negative or limiting beliefs, and ask yourself, is it true? If not, reject the thought. Then choose to believe the truth about yourself (and others), not the lie. Reinforce the new positive belief with meditation and visualization and affirmations. Turn any negative thought to the opposite.