Lesson 349: Self-Compassion: Stop Attacking Yourself
Course duration:70 minutes
Curiosity isn't always intense interest; it can simply be taking an extra look, smelling something, or being willing to try something new. This section uses a trial scroll and micro-exploration to help gradually open your senses, allowing the world to reveal more accessible details. After completing each exercise, record a genuine discovery, connecting the learned content back to daily life. If setbacks occur, consider them part of the recovery curve, not failures. These exercises can help you gradually regain a sense of control and security during prolonged periods of low spirits.
○ Course topic audio
Lesson 349: Self-Compassion: Stop Attacking Yourself
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In Lesson 349, we gradually delve into "Self-Compassion: Stop Attacking Yourself." Self-compassion is not about indulging yourself, but about stopping the use of aggression to drive change. Many people in a prolonged period of depression have been tormented by internal criticism for too long and need to change their approach to themselves. Self-compassion is not about making excuses for yourself, but about finally moving forward without whipping yourself. Imagine a very tired friend telling you they can't hold on any longer; how would you speak to them? Then try gently turning that tone towards yourself. It might feel unfamiliar at first, even unbelievable, but that's okay. In a prolonged period of depression, less aggression is itself part of the recovery process. Treating yourself gently doesn't make you lazy. Often, it's precisely because of less aggression that people finally have the strength to act. Today, you can say something to yourself that doesn't sound like criticism. It's okay if it sounds unfamiliar; just let it come to you. Self-compassion requires practice. Being able to attack yourself less today is already a step forward. If being gentle with yourself is difficult, you can also use it as a theme to practice gradually in therapy. You can put Lesson 349 into a concrete image: for example, try speaking to yourself in the same tone you use with a friend; although it may feel awkward, it won't be so cold. Focusing on the everyday details mentioned in Lesson 349 will be more effective than telling yourself to cheer up. Because the change of "self-compassion: no longer attacking yourself" doesn't begin with slogans, but with being willing to approach a real moment. When practicing "self-compassion: no longer attacking yourself," try not to record yourself in a judgmental tone, but rather like you would with someone who has been struggling for a long time—give yourself some patience. Being gentle with yourself isn't easy, especially when you're used to blaming yourself. Just refrain from attacking yourself by one sentence today; that's good enough. May you retain the one point from Lesson 349 that resonates most with you, without rushing to complete it all. After listening to Lesson 349, take care of your physical health first, then deal with those heavy thoughts. If you're still feeling down today, don't treat Lesson 349 as pressure; it's simply helping you see your true situation more clearly. When practicing "self-compassion: no longer attacking yourself," being able to blame yourself less is already a step on the road to recovery.
AI Healing Q&A
Rekindling curiosity doesn't require immediately loving the world. AI-powered healing and Q&A can accompany you on your exploration journey: a small object, a sound, a path, a taste. You can write down a low-cost exploration. AI will help you allow your interest to slowly resurface, without forcing yourself to be happy immediately. Take your time; you don't need to be perfect the first time. Just one small step today. If the pain intensifies, seek professional support promptly. Give yourself some patience and space. Take your time; you don't need to be perfect the first time.
○ Music therapy guidance
Music can be a low-cost form of exploration when you rekindle your curiosity. Listen to a strange but gentle sound and observe whether you react to a particular timbre, rhythm, or image. You don't need to like it or be excited. Curiosity can be small, like a tiny glimmer of light slowly returning to the world. Take your time; you don't need to be perfect the first time. Just take one small step today. If the pain intensifies, seek professional support promptly. Give yourself patience and space. Take your time; you don't need to be perfect the first time.
○East-West Healing Tea Drinks
Drinking tea can also be a practice of curiosity. Try the different aromas and temperatures of dried tangerine peel, rose, lily, and red dates. Note which one makes you want to keep drinking, allowing your senses to slowly awaken.
○ Healing Recipes
Purple Cabbage and Apple Soup
Purple cabbage and apple soup is a suitable healing recipe after this lesson. The vibrant color of purple cabbage and the gentle sweet and sour taste of apple are perfect for rekindling curiosity about the world. Observing just one detail—color, aroma, or texture—can reawaken your senses. After eating, record your stomach's feeling of fullness and your mental stability. You can also write down your emotional changes at the time, making the meal a gentle act of self-reflection. Maintain a quiet pace while eating, avoiding rushing yourself to recover.
Curiosity recovery, color perception, gentle sweet and sour taste
Open the healing recipe
◉ Eastern Food Therapy · Soup Dishes · 349, Purple Cabbage and Apple Soup
I. Recommended Dietary Therapy and Reasons
Recommended dishes:Purple Cabbage and Apple Soup
Recommended reasons: Purple cabbage and apple custard is a gentle, delicate, and easy-to-eat oriental dish, suitable as daily support during periods of low mood and mental recovery. The custard's soft, smooth, and soothing texture makes it ideal for small servings when appetite is poor, energy is low, or mood is low. The slow cooking of grains, nuts, herbs, or fruits and vegetables creates a gentle feeling of fullness, allowing the body to find stability and peace through low-burden eating.
2. Recipe and Method
Recipe (1–2 servings):
- 100g of purple cabbage
- 120g of apple
- 18g lotus root starch
- 650 ml of clean water
- A little honey, optional
- A little lemon juice
practice:
- Wash grains, nuts, herbs, or fruits and vegetables thoroughly.
- Beans, lotus seeds, or white fungus that need to be soaked can be soaked in advance until soft.
- Add water and the main ingredients to a pot and bring to a boil over medium heat.
- Simmer over low heat for 25–40 minutes to allow the ingredients to soften gradually.
- When adding lotus root starch, rice flour, or egg liquid, pour it in while stirring gently.
- Add a small amount of rock sugar, honey, goji berries, or sesame seeds as needed.
- Once the soup has thickened and become smooth, turn off the heat and serve warm.
3. Small rituals for body and mind
When preparing purple cabbage and apple soup, you can first observe the color, aroma, and texture of the ingredients, allowing your attention to gradually shift from external matters back to the actions in your hands.
During heating or stirring, slow down and feel the ingredients transform from scattered pieces into a cohesive whole. Remind yourself: I don't need to perform perfectly right away; I just need to gently bring myself back to the present moment.
When you take your first bite, feel the warmth, softness, and simple aroma to let your body know that it is safe and bearable at this moment, and you can relax a little.
4. Dietary Therapy Experience Record
- Record the time of consumption: whether it is breakfast, lunch, dinner, or a supplement when feeling down, tired, or after class practice.
- Observe whether there are any changes in stomach burden, fullness, refreshment, and mental stability within 30–60 minutes after consumption.
- If you consume this when you are feeling down, stressed, or have an unsettled appetite, you can record whether the purple cabbage and apple soup helps you regain a sense of control over your body.
V. Instructional Videos (approximately 3–5 minutes)
Video Title:Purple Cabbage and Apple Soup: A Gentle and Stable Oriental Cuisine
6. Precautions
- It is recommended to eat it warm, and it is not recommended to consume large quantities of the cold version when you are physically tired.
- Herbal, sweet, or animal-based ingredients should be used in small amounts according to individual constitution.
- Do not eat too much at one time to avoid overeating or putting extra strain on your stomach.
- For first-time users, it is recommended to try a small amount and observe the body's reaction.
- If you have a chronic illness, are pregnant, have allergies, are taking medication, or have special dietary restrictions, please consult a professional first.
hint:This recipe is for daily physical and mental well-being and is not a substitute for any medical diagnosis or treatment. If you have chronic illnesses, are pregnant, have food allergies, are taking medication, or have special nutritional restrictions, please prioritize following the advice of your healthcare provider and nutritionist.
Mandala Viewing Healing
When you rediscover your curiosity about the world, look closely at a detail in the mandala that you're willing to linger on. It might be a touch of color, an arc, or a repetition. You don't need to fall in love with life immediately; just allow yourself to react to something small. Curiosity can be small, and it can return gradually. Take your time; you don't need to be perfect the first time. Just take one small step today. If the pain intensifies, seek professional support promptly. Give yourself patience and space. Take your time; you don't need to be perfect the first time.
● AI Dynamic Geometric Vision Focus and Emotion Regulation Engine ●
AI Dynamic Geometric Vision Focus and Emotion Regulation Engine · v7.0.0
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○ Calligraphy and engraving therapy practice
When rediscovering curiosity about the world, calligraphy and engraving can begin with observation. There are no set contents, nor are interests required; simply feel the subtle changes in tools, paper, light, or your hand. Curiosity can be very light, even just a willingness to look a little longer. This small reaction is also a slow return to the world. Please take your time. Even a little bit counts. If you feel uncomfortable, pause. Give yourself some space. Please take your time. Even a little bit counts. If you feel uncomfortable, pause. Give yourself some space. Please take your time.
○ Art Therapy Guidance
Rekindle your curiosity about the world by drawing an "experiment scroll." It doesn't need grand dreams, just a few small explorations: a color, a sound, a path, a taste. Prolonged periods of low spirits may slow down interest, but curiosity can return in small ways. Allow yourself to just try it out. Take it slow. It doesn't need to be perfect. Stop if you feel uncomfortable. Even a little bit counts. Take it slow. It doesn't need to be perfect. Stop if you feel uncomfortable. Even a little bit counts. Take it slow.
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○ Diary Healing Suggestions
Today, write down a small curiosity: a color, a sound, a road, a taste, or a small experience you want to try. Also, write down a small action and put it in your "Try Scroll." You don't need to love the world immediately. Curiosity can be very light, as light as just a little willingness to approach it. A journal isn't an exam, but a place for yourself to be understood. Take it slow; stability and security are more important than speed. After writing, give yourself a gentle affirmation: I'm learning, and I don't need to be perfect all at once. If you can only do a little today, please acknowledge that little bit counts too.
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May you gradually return to a more stable, clear-headed, and gentler version of yourself through today's practice.