Mindful Self-Compassion (MSC) is an empirically-supported program designed to cultivate the skill of self-compassion in individuals who are struggling with a harsh inner-critic voice.
MSC helps you to
your current stuggles ...
imagine yourself ...
This 1 hour session is an opportunity for you to learn more about the teachers and the whole program and meet your potential program peers.
Please Note:
You can register for the class before attending the intro session.
MSC is offered for those over the age of 20.
Introduction to Mindful Self-Compassion: Welcome, introductions, and intentions. Guiding principles for our time together; misgivings about self-compassion; exploring soothing touch; MSC core meditation
What is mindfulness? Explore wandering mind, resistance, and Backdraft. How do we cause ourselves unnecessary suffering? Anchoring practice for moments of overwhelm
Affectionate breathing; create your personal loving kindness phrases; kindness and compassion; loving-kindness meditation for self and a loved one
Practicing loving-kindness meditation using phrases and the breath; identify stages of your progress on the path to self-compassion; motivate ourselves with encouragement rather than criticism
Giving and receiving compassion; discovering our core values; interpersonal meditation; compassionate listening
This silent retreat will be 3 hours long and will give participants an opportunity to strengthen and deepen their MSC practice
Acceptance; understanding shame and alleviating its impact by using self-compassion as an antidote to shame; holding difficult emotions using mindfulness and self-compassion practices
Managing caregiver fatigue through self-compassion and equanimity; unmet needs in relationship
Practice savoring, gratitude, and self-appreciation as corrective measures for the mind’s natural negativity bias; exploring strategies for embracing both the negative and positive in our lives and in ourselves
The Program includes a variety of following modules: meditation, short talks, experiential exercises, group discussion, and home practices.
Expect sessions of 2.5 hours each (plus 15-minute break), in addition to a 3-hour retreat. Our recommendation to the participants is to plan to attend every session and practice mindfulness and self-compassion for at least 30 minutes per day throughout the program, in order to get the most benefits from this program.
There are no pre-requisites or prior experience required for this program.
Both beginners and those with significant mindfulness experience find this training deeply impactful.
I am Mindful Self-Compassion trained teacher at Dr. Kristin Neff’s and Chris Germer’s Center.
Self-compassion helped me build a new caring relationship with myself.
