Mindful Self-Compassion (MSC) is an empirically-supported, 8-week, training program designed to cultivate the skill of self-compassion. Based on the groundbreaking research of Kristin Neff and the clinical expertise of Christopher Germer, MSC teaches core principles and practices that enable participants to respond to difficult moments in their lives with kindness, care and understanding.
The three key components of self-compassion are self-kindness, a sense of common humanity, and balanced, mindful awareness. Together they comprise a state of warm-hearted, connected presence.
Self-compassion can be learned by anyone, even those who didn't receive enough affection in childhood or who feel uncomfortable when they are good to themselves. It's a courageous attitude that stands up to harm, including the harm that we unwittingly inflict on ourselves through self-criticism, self-isolation, or self-absorption. Self-compassion provides emotional strength and resilience, allowing us to admit our shortcomings, motivate ourselves with kindness, forgive ourselves when needed, relate wholeheartedly to others, and be more authentically ourselves.
Rapidly expanding research demonstrates that self-compassion is strongly associated with emotional wellbeing, less anxiety, depression and stress, maintenance of healthy habits such as diet and exercise, and satisfying personal relationships. And it’s easier than you think.
After participating in the course, you’ll be able to:
· Practice self-compassion in daily life
· Understand the empirically-supported benefits of self-compassion
· Motivate yourself with kindness rather than criticism
· Handle difficult emotions with greater ease
· Transform challenging relationships, old and new
· Manage caregiver fatigue
· Practice the art of savoring and self-appreciation
What To Expect
Program activities include meditation, short talks, experiential exercises, group discussion, and home practices. MSC is a workshop rather than a retreat. The goal is for participants to directly experience self-compassion and learn practices that evoke self-compassion in daily life.
MSC is primarily a compassion training program rather than mindfulness training like Mindfulness-Based Stress Reduction (MBSR), although mindfulness is the foundation of self-compassion. MSC is also not psychotherapy insofar as the emphasis of MSC is on building emotional resources rather than addressing old wounds. Positive change occurs naturally as we develop the capacity to be with ourselves in a kinder, more compassionate way.
No previous experience with mindfulness or meditation is required to attend MSC. Participants are asked to provide background information when they register for the program.
This course fulfills one of the prerequisites for teaching MSC. More information available at www.CenterForMSC.org.
The regular course runs over 8 consecutive weeks with a weekly session and an additional retreat session on a weekend day. Each session is 2 3/4 hours with a break in the middle (tea, and coffee provided). 4 Hour Retreat Session is on a weekend day, usually between week 5 and 6.
Intensive courses are offered over four-five days, in a non-residential format with some constellation of 4 days of 6 hour length, with an optional retreat session offered separately, or a residential retreat of 5 consecutive days in a retreat center (this includes the retreat day).
Fees vary depending on venue, please check the "Upcoming Classes" for details. There are usually early bird discounts and discounts for past participants, and those needing financial support.
Please feel free to contact me for private arrangements for groups. Minimum group is 8 participants.