Mindful Self-Compassion (MSC) is an 8-week training program designed to cultivate the skill of self-compassion. Based on the groundbreaking research of Kristin Neff (www.self-compassion.org) and the clinical expertise of Christopher Germer (www.mindfulselfcompassion.org) MSC teaches core principles and practices that enables us to respond to difficult moments in our 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.
Kindness opens our hearts to suffering, so we can give ourselves what we need.
Common humanity opens us to our essential interrelatedness, so that we know we aren’t alone.
Mindfulness opens us to the present moment, so we can accept our experience with greater ease.
Together they comprise a state of warm-hearted, connected presence.
Self-compassion is innate to all of us and can be learned by anyone. 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.
Reasons to consider taking an 8 week MSC course - what the research says:
Rapidly expanding research demonstrates that self-compassion is strongly associated with:
Less anxiety, depression and stress
Maintenance of healthy habits such as diet and exercise
Satisfying personal relationships
And it’s easier than you think!
What to Expect
Each weekly session includes meditation, short talks, experiential exercises, group discussion, some movement, and home practices. The goal is for participants to directly experience self-compassion and learn practices that evoke self-compassion in daily life.
MSC includes 8 weekly sessions of 3 hours each
A Retreat Day usually after week 5/6 on Saturday or Sunday .
Prior to registering, participants should plan to attend every session and practice mindfulness and self-compassion at least 30 minutes per day throughout the program.
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.
It is said that “love reveals everything unlike itself.” While some difficult emotions may arise when practicing self-compassion, MSC teachers are committed to providing a safe, supportive environment for this process to unfold, and to making the journey interesting and enjoyable for everyone.
No previous experience with mindfulness or meditation is required to attend MSC. Participants are asked to provide background information and fill out an application form. The facilitator(s) will talk through the application form with each applicant and each other prior to being accepted onto the programme.
Recommended reading for participants: one or both of the following books before or during the program:
Self-Compassion: The Proven Power of Being Kind to Yourself by Kristin Neff The Mindful Path to Self-Compassion by Christopher Germer
After participating in this course, you will 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 savouring and self-appreciation