★已售出200，000册！
★女性通常是最不会善待自己的角色，她们会把自己的精力放在孩子和家人，却往往忽视了自己，女人的辛酸和委屈会在情绪崩溃的那一刻汹涌而至！一部冥想类图书，帮助我们缓解压力，关注自己，倾听自己，了解和关爱自己。
★只有善待自己，才会觉得人间值得！本书适合想要寻找自我、选择做自己的20至50岁女性。
★本书提出我们应该接受自己的感受、欲望和身体的不完美，要创造属于你自己的空间，对自己和周围设定优先事项与边界，在舒适中和人们进行良好互动，只有自己好了，才能更好的对待周围的人。
★在本书的最后，一场温柔的马拉松等着你 - 书末附有31天的“善待自己”的长期挑战！
★可提供英文翻译样章。

这本书是献给那些选择做自己的人；是献给那些不懂自己且长期忽视自己真实欲望的人；是献给那些压抑自己情感的人；是献给那些不接受自己身体且从不知道如何爱惜自己的人；是献给那些想要变得完整、有自尊的人。

你不能在做下一个坚定的决定或者许下新年愿望之后，才开始温柔善待自己，这应该是一条终身之路。如果你愿意带着善意的好奇心，去探索你的“我不能”“我不想”和“我不会”这样的想法，然后使其顺其自然，而不是抵触自己的想法，那么就让这本书成为你的指南吧。本书提出我们应该接受自己的感受、欲望和身体的不完美，要创造属于你自己的空间，对自己和周围设定优先顺序与边界，在舒适中和人们进行良好互动。弄清楚你该如何对待你自己，你可以忍受什么，不能忍受什么，什么让你快乐、鼓舞、惊喜、喜悦，什么会激怒你，同时不允许任何人伤害你。一部冥想类图书，帮助我们缓解压力，关注自己，倾听自己，了解和关爱自己。只有自己好了，才能更好的对待周围的人。

翻开这本书，去感受肩膀放松、呼吸轻盈、头脑清醒的感觉吧！即刻，你对自己的温柔暖流将会传遍整个身体。

【作者】奥尔加·普里马琴科
作家、记者、LADY.TUT.BY 前主编以及Gnezdo.by 博客作者，目前在俄罗斯工作生活。

第一种温柔：开场白
The first tenderness, introductory 11

第二种温柔：感受
The second tenderness. Feelings 21
There are no ugly feelings.
Nor wrong ones 25
Quiet emotions 31
Run, breathe, talk and act again 33
Reminder to be tender to yourself 41

第三种温柔：优先项
The third tenderness. Priorities 43
First things first 47
“Something else is more important to me now” 52
Difficulties with setting priorities 54
Reminder to be tender to yourself 62

第四种温柔：成年人
The fourth tenderness. Adulthood 65
How does it feel to be an adult? 69
Resources for adulthood 78
Looking at yourself with tenderness and love 81
Reminder to be tender to yourself 85

第五种温柔：钱
The fifth tenderness. Money 89
The best money is yours 92
“How much am I worth?” 96
“I have no ambitions” 99
Unpaid work 101
“I can’t spend money on myself” 104
“I don’t like it when people pay for me” 107
Reminder to be tender to yourself 110

第六种温柔：自信
The sixth tenderness. Self-confidence 113
“I’m fine, thank you” 117
On criticism 122
On the comfort zone 128
Self-care leave 133
Make an effort, but don’t force yourself 137
“I don’t like” and “I don’t want” are important 142
Reminder to be tender to yourself 144

第七种温柔：身体
The seventh tenderness. Body 147
On accepting yourself 150
Simple ways to take care of your body 154
Don’t forget to please your body 161
Reminder to be tender to yourself 165

第八种温柔：空间
The eighth tenderness. Space 167
Quality, not quantity 173
How to nourish your space with warmth and tenderness 179
Purity of the information space 181
Reminder to be tender to yourself 185

第九种温柔：沟通
The ninth tenderness. Communication 187
Words are great at settling problems 191
Unsolicited advice 198
Asking for help is nothing to be ashamed of 201
Reminder to be tender to yourself 205

第十种温柔：人们
The tenth tenderness. People 207
My own pack 211
People are kind mirrors 216
They don’t attack their own 219
When friendship ends 223
Reminder to be tender to yourself 227

对自己的温柔练习
The practice of tenderness to yourself 229
About me in the present tense 233
Capsule of odors 235
My guilty pleasure 237
“I need time to think” 239
A compliment is forever 241
A letter to your past self 243
Lucky sign 245
Postcard of power 247
Little shop 249
Nothing extra 251
Letters to the city 253
My imaginary tattoo 255
Find the words 257
A mitten of tenderness 259
“This is in my honor” 261
“I would like it if people didn’t want…from me” 263
“I don’t know” 265
History of my body 267
I was disappointed by... 269
My hunger 271
My Indian name is 273
A place of power 275
My own pack 277
A radio station named after me 279
Wall of fame 281
Seeds 283
Gratis, that is, free! 285
February 29 is a yearlong 287
“I trust you” 289
“What will grow if you plant your heart in the ground?” 291
Results. The promise to yourself 293

温柔的感谢
The important tender 295
Tender thanks 301
Books that inspire 307
Notes 323
About the author 333