{"id":2992,"date":"2020-12-05T00:31:00","date_gmt":"2020-12-05T00:31:00","guid":{"rendered":"https:\/\/theschoolofwe.com\/?p=2992"},"modified":"2020-11-25T16:45:04","modified_gmt":"2020-11-25T16:45:04","slug":"porque-precisamos-tanto-de-auto-compaixao-parte-2","status":"publish","type":"post","link":"https:\/\/theschoolofwe.com\/pt-pt\/porque-precisamos-tanto-de-auto-compaixao-parte-2\/","title":{"rendered":"Porque precisamos tanto de auto-compaix\u00e3o? (parte 2)"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><em>A auto-compaix\u00e3o ajuda-nos a olhar para o que existe em n\u00f3s, com aceita\u00e7\u00e3o e com amabilidade.<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kristin Neff, uma das investigadoras refer\u00eancia nesta \u00e1rea e criadora do programa MSC (Mindfulness Self Compassion), define a auto-compaix\u00e3o como 3 passos fundamentais:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Mindfulness<\/strong>: a consci\u00eancia daquilo que somos e experienciamos. Ou seja, a capacidade de observar os nossos pensamentos e emo\u00e7\u00f5es sem autocritica, mas tamb\u00e9m sem superidentifica\u00e7\u00e3o. Encarando os pensamentos e emo\u00e7\u00f5es (mesmo as mais desagrad\u00e1veis) como experi\u00eancias que temos e n\u00e3o confundindo com aquilo que \u201csomos\u201d. Podemos n\u00e3o controlar os pensamentos e as emo\u00e7\u00f5es que surgem, mas podemos de algum modo controlar o que fazemos com eles\/elas.<\/li><li><strong>Amabilidade e n\u00e3o julgamento<\/strong>: j\u00e1 repararam como quase sempre \u00e9 mais f\u00e1cil sermos am\u00e1veis com os outros do que connosco? Sermos mais compreensivos quando sofremos, erramos e fracassamos ajuda-nos a reduzir o sofrimento, a frustra\u00e7\u00e3o e o stress e a gerir as emo\u00e7\u00f5es com maior equanimidade. <\/li><li><strong>Sentido de Humanidade Comum<\/strong>: aceitar que o erro, o fracasso, as emo\u00e7\u00f5es dif\u00edceis e at\u00e9 a inadequa\u00e7\u00e3o fazem parte da experi\u00eancia do ser humano ajuda-nos a n\u00e3o cair em dois extremos: a ideia de vitimiza\u00e7\u00e3o de que \u201cisto s\u00f3 me acontece a mim\u201d ou a ideia de que \u201calgo est\u00e1 errado comigo e eu n\u00e3o devia sentir isto\u201d.<\/li><\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Terminando este artigo, queria ainda partilhar convosco que praticar mais\nauto-compaix\u00e3o me ajudou a fazer a transforma\u00e7\u00e3o da culpabiliza\u00e7\u00e3o para a\nresponsabilidade. Sempre senti muita culpa em rela\u00e7\u00e3o \u00e0s minhas imperfei\u00e7\u00f5es,\nat\u00e9 dar conta que utilizava a \u201cculpa\u201d para me poder sentir melhor. Dessa\nmaneira podia continuar a sentir-me algu\u00e9m que quer ser uma \u201cboa pessoa\u201d e que\nse sente culpada por ter feito algo de errado. Mas a culpa n\u00e3o ajuda ningu\u00e9m.\nBloqueia, afunda-nos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Encarando os meus erros e fracassos com maior auto-compaix\u00e3o, ajudou-me a\nsentir responsabilidade em vez de culpa. E a responsabilidade ajuda-me a\naceitar aquilo que foi, aquilo que \u00e9 e a motivar-me para fazer diferente e\nmelhor.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A pr\u00e1tica de Mindfulness \u00e9 uma das ferramentas que mais tenho utilizado para cultivar a minha auto-compaix\u00e3o. Caso este artigo ressoe em ti, convido-te a experimentar uma pr\u00e1tica de auto-compaix\u00e3o <a href=\"https:\/\/theschoolofwe.com\/pt-pt\/meditacao-6-pratica-da-auto-compaixao\/\">aqui<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A auto-compaix\u00e3o ajuda-nos a olhar para o que existe em n\u00f3s, com aceita\u00e7\u00e3o e com amabilidade. Kristin Neff, uma das investigadoras refer\u00eancia nesta \u00e1rea e criadora do programa MSC (Mindfulness Self Compassion), define a auto-compaix\u00e3o como 3 passos fundamentais: Mindfulness: a consci\u00eancia daquilo que somos e experienciamos. Ou seja, a capacidade de observar os nossos [&#8230;]<\/p>\n<p><a class=\"btn btn-secondary understrap-read-more-link\" href=\"https:\/\/theschoolofwe.com\/pt-pt\/porque-precisamos-tanto-de-auto-compaixao-parte-2\/\">Continuar a ler&#8230;<\/a><\/p>\n","protected":false},"author":4,"featured_media":2994,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"content-type":"","inline_featured_image":false,"footnotes":""},"categories":[10,65],"tags":[],"class_list":["post-2992","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-articles","category-artigos"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Porque precisamos tanto de auto-compaix\u00e3o? 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