You, yourself

as much as anybody in the entire universe,

deserve your love and affection

Buddha

 

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. 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 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 well-being, 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 this workshop, 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- 

The 8-Week Full MSC Course (both the Online and the In-Person option) is a 25-hour program that includes 8 weekly sessions of approximately 2.5 hours each, in addition to a 1/2 day guided silent retreat, usually on a Saturday morning. This experiential class includes meditations, short talks, exercises, full and small group discussions, mindful movement, journaling/reflection, and home practice. The goal of the program is for participants to directly experience self-compassion and learn practices that evoke self-compassion in daily life. We invite all participants to set intentions, as circumstances allow, to attend all sessions and to include some daily practice for the skills learned throughout the program.

 

Each session of the 8-Week MSC course is approximately 2 1/2 hours in length, including a short break. The 1/2 day retreat occurs midway through the class series.

 

Session One: Discovering Mindful Self-Compassion

Session Two: Practicing Mindfulness

Session Three: Practicing Kindness

Session Four: Discovering Your Compassionate Voice

RETREAT

Session Five: Living Deeply

Session Six: Meeting Difficult Emotions

Session Seven: Exploring Challenging Relationships

Session Eight: Embracing Your Life

Prerequisites- Everyone is welcome, including people of all backgrounds and identities. No previous experience with mindfulness or meditation is required to attend MSC.

Participants will be asked to provide some personal information when they register for this course to help teachers determine their safety and readiness for this kind of emotional work. The following book is recommended as a companion to the MSC course: The Mindful Self-Compassion Workbook  by Kristin Neff and Christopher Germer (2018.) And for those who wish to integrate MSC into their professional activities, the following book is also recommended. However, please plan to take MSC primarily for your own personal insight and development. Teaching the Mindful Self-Compassion Program, by Christopher Germer and Kristin Neff (2019) This program fulfills one of the prerequisites for becoming an MSC teacher. For more information on MSC or MSC Teacher Training, please visit www.centerformsc.org