CMSC Blog

Self-Compassion and the Three Paradoxes of Shame

Chris Germer 2017As you learn more about Mindful Self-Compassion and practice more often you may notice how invisible threads emerge that reflect your deepening practice and understanding of self-compassion.

One thread that is woven throughout the MSC program are the 3 components of self-compassion – mindfulness, common humanity, self-kindness.  I recently discovered that the 3 components of self-compassion are the underlying framework of the 3 paradoxes of shame. The 3 paradoxes of shame are:

  • Shame feels blameworthy, but it is an innocent emotion (self-kindness)
  • Shame feels isolating, but it is a universal emotion (common humanity)
  • Shame feels permanent and all-encompassing, but it is transitory, like all emotions, and it is a burden carried by only part of who we are (mindfulness)

The first paradox elicits selfkindness (which is easy to feel toward an innocent being), the second is common humanity, and the third is mindfulness.  This is how shame looks through the eyes of self-compassion. Together, the three paradoxes can take the sting out of shame – they help to de-shame shame.  

The most transformative paradox, in my opinion, is that shame is an innocent emotion that arises from the wish to be loved. The wish to be loved is the engine that drives the train of shame.

In a nutshell, when we are in the grip of shame and have the capacity to know that we’re caught up in shame (i.e., we’re mindful of shame), then offering ourselves the understanding, “And I only feel like this because I just want to be loved!” can reframe the entire experience.

We would not feel shame if we didn’t wish to be loved. In fact, shame can be defined as the emotion that arises when we believe we are too flawed to be loved and accepted by others. We have mostly forgotten our universal wish to be loved because our innocent efforts to be loved have been rebuffed.  The pain of being conditionally loved has pushed underground our awareness of the universal wish to be loved.  When we reclaim our wish to be loved (and perhaps go through a bit of backdraft), shame becomes surprisingly workable again. Even people who are convinced that they are unlovable do not disagree that they wish to be loved.  Reclaiming that simple intention with which we were all born begins the process of freeing ourselves from the grip of shame.

Shame and the wish to be loved are two sides of the same coin. We just need to turn over the coin.

Of course, the proof is in direct experience.  In our MSC course, we invite all MSC teachers to weave the 3 paradoxes of shame into the exercise Working with Shame, especially by guiding students to connect with the wish to be loved – “I only feel this way because I just wanted to be loved, and I still want to be loved!” – when they are feeling shame most acutely.  This practice is also a lovely informal practice for those times when our sense of self is under threat during the day. Another transformative practice for working with shame is the “Self-Compassion Break for Shame,” which you can listen to here

If we can identify moments of shame in our daily lives
and remind ourselves of our wish to be loved,
the transformative potential of self-compassion may be revealed. 
Chris Germer

 


If you’re interested in learning more about meeting and transforming shame through self-compassion, join Chris Germer at his upcoming two-session workshop, “Self-Compassion: An Antidote to Shame” Tuesdays, September 13 and 20, 2022 from 4:00 pm – 7:00 pm PT. Learn more or register here.

Dr. Chris Germer

CMSC Co-Founder

Chris Germer, PhD is a clinical psychologist and lecturer on psychiatry (part-time) at Harvard Medical School. He co-developed the Mindful Self-Compassion (MSC) program with Kristin Neff in 2010 and MSC has since been taught to over 150,000 people worldwide. They co-authored two books on MSC, The Mindful Self-Compassion Workbook and Teaching the Mindful Self-Compassion Program.

Chris spends most of his time lecturing and leading workshops around the world on mindfulness and self-compassion, as well as supporting MSC teachers and consulting on self-compassion research. He is also the author of The Mindful Path to Self-Compassion; he co-...Read More

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