Cultivating Self-Compassion: A Course for Creatives | Olivia Gase | Skillshare

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Cultivating Self-Compassion: A Course for Creatives

teacher avatar Olivia Gase, Student

Watch this class and thousands more

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

8 Lessons (19m)
    • 1. Introduction

    • 2. Self-Compassion and Creativity

    • 3. Common Barriers and Misconceptions

    • 4. Body Scan

    • 5. Walking Meditation

    • 6. Alternative to Affirmations

    • 7. Seeking Inspiration

    • 8. Final Project

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About This Class


This class is about practicing self-compassion in the context of being creative in life. Students will learn the definition of self-compassion and about exercises that cultivate self-compassion, such as utilizing different forms of mindful meditation.

This class is geared towards anyone struggling with being really harsh with themselves in ways that make one unproductive or destructive. No prior knowledge or experience is required!

Meet Your Teacher

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Olivia Gase



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1. Introduction: Hello, everyone. I'm beauty to chill a little bit about self compassion. Are you a creative individual who's constantly hard on yourself? Do you compare yourself to others and always come out losing well, this classes for you? Well, first, learn about self compassion. Then we'll address some common barriers. And his conceptions will also learn about several practices that will help us cultivate self compassion and finally will end with a fun activity that will be a reminder to be kind to ourselves. As we venture into new territories, I look forward to seeing you in class learning alongside. See you soon. 2. Self-Compassion and Creativity: Hillary when Thank you so much for taking my class about cultivating self compassion. So one might ask, what is self compassion? And why connect that to creativity? So according to different authors, different scholars, practitioners, self compassion is actually many things. So the different components are accepting oneself, being with the suffering, being present with the suffering that you're going through and taking responsibility for whatever is occurring and addressing that in the optimal way that is in your best interest . Wait tends to come to mind about self compassion is that it's self indulgent. It's just ah bunch of being sorry for yourself, and I'll addresses concerns in the next lesson. But for now, in terms of connecting it to creativity, well, I wanted to do this class because creativity takes a lot of courage and pitting ones work out there. Whether it is at a beginning stage or at a later stage takes a lot of courage because for one, it's out there for people to see, and even if it's for yourself, one is also judging, and I wanted to bring this concept of self compassion to really help us grow as creatives as artists and to just kind of give an example of how this would look like I want to take a story from my my life. There is a time where I took a drawing class. I was a complete beginner. I had no experience. Yet for every exercise, every assignment that we had to do, I felt like I had to have everything perfect. Everything had to. I just had to meet those expectations. And I felt like I was competing with an artist who she just kind of came back toe art because she herself was also very self critical, even though her work was so beautiful. So with that in mind, I felt like I was competing with her, which make kind of no sense. This is a person who had so much experience and here's someone who had no experience and wanted to compete. So I would put so much stress and so much pressure, and I would work on my assignment until probably three in the morning, starting when probably was in two o'clock in the afternoon. So it was just really, really insane, and I felt like I had to have this expectation because I want it people's validation. I wanted people to be happy when they saw my work and if they were happy, then I would be happy. So essentially I put myself worth in the work that I produced, which is kind of a dangerous thing, because if it's if he were in different than, I would feel invisible and I would feel like I failed and what ended up happening was that there is an assignment that involved landscape drawing, which I completely sucked, that I was completely horrible and I could not handle that reality that I was not good at something that I really had to practice to get to the point where I wanted to get to you. So with that in mind, I ended up not going to the last class and I stopped drawing for several years and for myself. Looking back on that moment, I felt like that was a huge disservice to myself because I was so self judgmental. I was very self critical that I could not handle not being good at something for the first time, and this is why I really wanted to bring this class onto skill. Sure, because I feel like There's so many creatives. There's so many people learning new skills, and I think a lot of us are, if not a lot or some of us, it doesn't matter. The whole point is that I wanted to speak to the person that is constantly judging themselves, judging their work. And I want it to help this idea of help bring this idea of MAWR out into the public about how do we address that suffering in the moment when we're not doing well, when we don't have the expectations that we don't realize expectations that we set for ourselves? How can we still be compassionate? How can you provide warmth and support so that we don't stop like I did We just address it in that moment? But we still continue to push through that discomfort, that sense of sadness and pain. So that's what we're gonna learn a little bit in this class, and I hope again that you join me on the next lesson. We'll learn about some misconceptions and some barriers about practicing self compassion, so thank you so much for tuning in by 3. Common Barriers and Misconceptions: welcome back. So this lesson is about what are some of the common barriers and misconceptions when practicing self compassion. So one of the common barriers is filling an overwhelm of emotions, and that can look like billing, intense anger, frustration or overwhelm of sadness and pain or even anxiety. So what if this happens? What if that happens? What if I'm judged? But if I'm laughed at What if? What if the worst case scenario happens? So we began to then be consumed with those emotions and we spiral down and we don't practice self compassion because we're just so overwhelmed with current emotion. So that's one of the common barriers. Another common barrier is being afraid of the unknown, being afraid of something new, because for many of us, or for some of us, we are very familiar with being very severe with ourselves being very critical. And being compassionate feels kind of weird or feels a little bit foreign, like this doesn't really feel right. I'm more comfortable bashing myself. I'm more comfortable saying that this sucks. Why would I do this? Or why would I do that instead of saying Well, this is really frustrating and it hurts. But how can I address this? So that's something new for us. And, uh, that might be a common barrier because we tend to avoid something new, something different. It's not too coming barrier, in actual misconception about self compassion, is that it's self indulgent. It's self pity, selfish. But in actuality, it's really taking responsibility for one's emotions, when actions and what that looks like is addressing the suffering but still taking action to complete a goal, even if it feels scarier, even if it feels whatever it might feel like that might cause a sense of wanting to run away. We still achieved because we know it's in our best interest. So it's really not about self pity or just withdrawing its actually really facing our fears and facing the pain that were experiencing but still providing that warrant so we could really reach and grow so we can heal and grow. With that in mind, Uh, one of the ideas are that tends to get confused about being self compassion is that we lose be high standards that we have set for ourselves, and that's not the case having high standards and being perfectionist for the sake of external validation is that it's a difference. There is a difference, and the difference is that it's really great to have high standards. It's it's actually really necessary. For example, if you have a brain surgeon, you'll want them to have high high standards. And in terms of the external validation, it becomes unpredictable because you don't know when you're going to be validated. You don't know if someone's probably jealous of you. There's so many different reasons as Toe White one will not receive external validation. Another is that if one is solely thinking about that external validation, then they might be afraid to make mistakes. They might be afraid of rejection, and then they might feel a sense of shame. So that's where we want. A self compassion, really is bringing in that a balance of still, yes, having high standards of still growing. But of course, of addressing what is the pain and suffering and how can I provide warmth to that so I can heal and so I can grow? So with that in mind, in the next lesson, I'm going to bring up several practices and I'm going to separate them into different videos that way, if when practice resonates with you, you can specifically focus on that video or just kind of go through the different videos and see what resonates with you. All I ask is that you be willing to practice something new, and again, thank you so much for watching this lesson. 4. Body Scan: So this lesson is going to talk about several ways of practicing self compassion. Right now I am sitting down. You can do this standing, and I wanted to start with some formal practices which would be related to meditation. And I know for some people, meditation might not be the something they're familiar with or something that they would like to practice. But I wanted to give you different ways of practicing meditation. So one practice is the body scan, but you can do is it can close your eyes if you like, or look at the floor. And pretty much what you can do is can also do this laying down, sitting down and you're just going through your entire body and you're being aware of the different parts of your body. So, for example, let's say that I was really hunched up and really tense, and I'm going through my head. I'm going through. My eyes were going through my ears, my lips, and then I noticed that Wow, I'm kind of tend to my shoulders. Probably I can release them, and that's what we have been aware of your body, and you can do this for the rest of your body going through the right side of your arm to your hand and then to your left side of your arms, into your hand to your waist, knees, feet and so on. And when my ask will what is the purpose of this again going back to another PPS videos that I discussed is you really want to be aware of the physical wound, just like if there is a physical wound, you want to know that it exists. And so many of us are so disconnected from our bodies that sometimes we even forget or we don't realize they're actually really stressing out or really panicking, whether it's shallow breath or again with tense shoulders becoming aware that also helps us address. And being compassionate with our body is essentially being compassionate with ourselves. So that's one practice, which again is called the Body Scan 5. Walking Meditation: Now this formal practice is going to talk about walking, meditation and sound meditation. So, for example, in terms of walking meditation, a lot of people don't like to sit down, or they feel pretty antsy and they would prefer to move. So walking meditation would be a really good activity for people who wish to move and not just sit down. And so pretty much what you're doing is you're focusing on how your feet, or how your body moves through space, and you can feel how your hell rises up from the ground and how the front of your fit lifts up and so forth. And essentially you're going through a pathway. You could do this set in your home in your hallway, and you're just kind of moving through space, just regularly walking, and you're just seeing how you're legs, how your feet are moving. And essentially, that's a way of being aware and coming back to focusing on the movement so your mind might wander, which is absolutely fine. It's OK, but you just recognize that and then you come back to you, focusing on how your feet your hell is rising than the front of your foot and so forth. So that is walking, meditation 6. Alternative to Affirmations: So this lesson is gonna go over utilizing affirmations and a very small practical exercise . So before you run away at the mention of affirmations, this is not saying I am happy. I am well, I am left for myself. I tend to get a little bit angry when I say affirmations like that. So what I've learned going through different classes is a different way. And when could be May I one day be happy. May I one day see beauty in the world, Mary one day, be kind to myself and insane that it brings me a sense of peace, and it also sets an intention. So I would definitely suggest that for people who are a little bit of verse to utilizing affirmations. And I wanted to bring in exercise that I also learned, which is simply putting your hand on your heart. And that form of self contact is really self soothing, and it's very, very simple, and you could do it anywhere, and sometimes it's just brings a sense of relief. It brings a sense of peace and calm, and it's again very simple. 7. Seeking Inspiration: so to complete the example of practices for cultivating until compassion, I wanted to bring in on inspiration, exercise and a concept of practicing gratitude. So in the inspiration exercise, you can pick an image, a symbol or a person that symbolizes self compassion or compassionate nature or seems to be nurturing for myself. I had chosen my Angelou and Frida Kahlo. They are, for me, symbols of being self compassionate, yet still being very resilient, very courageous and very authentic. The point of this exercise is to have that image in mind and imagine. What would this individual say to me in this moment of crisis in this woman of suffering for myself, that has helped a lot because there are times where I feel like I would rather give up. And then I just imagine. And I picture the individuals, whether it's free to cow or Maya Angelou. And what would they say to me in that moment? And I'm very sure they would give me words of encouragement, so I would really suggest that exercise a final thing that I wanted to leave you with this really to practice gratitude. A lot of us tend to go through life and we just go through the motions and we forget what we do have for you even watching the fact that you're watching this, whether to through the laptop, a desktop or three or phone, I would ask how you practice gratitude because it really helps you become aware of what you do have and what you can be thankful for. And that also brings a sense of happiness and a sense of feeling light. Things aren't as bad as we tend to make them to be. So I would leave you with that. The final lesson will be about our project. And I hope you have a lot of fun. And I hope these practices have been valley of value to you. Thank you. 8. Final Project: This is the final lesson, and this is about the final project. So what I like you to do is to choose a small event, such as taking a skill share cross in a field that you are not familiar with, or doing a first drawing or not doing everything on your to do list says something again. Small. Write that down that you vent and then write down a response, or how you would have responded to yourself in a self critical, self judgmental manner. So Part one. The event, Part two. How you would originally respond to Yourself and then the final part is writing a response that incorporates self compassion. Now feel free to get creative with this, whether it is drawing this with crayons or writing with crayons, using fresh pens or simply with your writing doing each of those parts. So again, part one. The event. Please choose something small part to you how you would originally respond in a self critical, self judgmental manner, and then Part three. How you can incorporate self compassion in a new response. I wanted to leave a statement for people who might be a little bit resistant. T completing this project. Each of us go through something painful by being vulnerable and pain or work out there. We inspire others to do the same. Showing how your compassionate with yourself, with real life struggles, shows others ways. They too, can be compassionate with themselves. Your project can inspire another student and let them know that they're not alone. So please shows how you can begin to practice self compassion. I want to thank you so much for watching until now. I really appreciate your time. I really hope this class has been a value to you. Thank you so much.