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Timestamps:
00:00 – Welcome and introduction
3:16 – Overview of the training days and the trial
28:10 – Session 1: Our common humanity and the three circles (31:32 – The importance of compassion; 42:21 – Emotions and the three circles; 49:00 – Exercises: Mindful attention, grounding, soothing rhythm breathing)
1:35:10 – Session 2: Our tricky brain, self-criticism and threats (1:38:12 – Human brains have evolved; 2:02:33 – Self-compassion soothes distress; 2:05:29 – The importance of breathing; 2:07:25 – What are humans threatened by?)
3:14:28 – Session 3: Understanding the function of self-criticism and compassionate mindsets (3:16:05 – Self-criticism; 3:18:33 – Shame and the self-critic; 3:20:15 – Calm, compassionate mindsets; 3:22:36 – Compassion is a motivation)
3:39:19 – Questions and final thoughts