8-week Mindful Self-Compassion (MSC) course via zoom
More than ever we need the practices of mindfulness, self-compassion and self-care. I look forward to sharing this 8-week course with you. Please note this course is online via zoom. The course is will be 3 hours every Wednesday night 6.30-9.30pm (UK time) with a half hour break at 8pm from the comfort of your own home.
*The price of the course does not includes an optional self-compassion day retreat from 10.30am – 4pm on Saturday 19 August. You are welcome to book this separately https://www.eventbrite.co.uk/e/648047606837
For the first time ever I will record every session of the MSC course for participants. Video playback will be available up to a month after the class. This is to facilitate those who will miss weeks due to holiday. Participant sharing and zoom room exercises will not be recorded – only my mediations and teaching.
“If your compassion doesn’t include yourself, it is incomplete.” Jack Cornfield
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 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 this 8-week 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 consists of 8 weekly workshops (with an optional ‘in-person’ day retreat with lunch on Saturday 19 August.) 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.
It is said that “love reveals everything unlike itself.” While some difficult emotions may arise when practicing self-compassion, I am committed to providing a safe, supportive environment for this process to unfold, and to making the journey interesting and enjoyable for everyone.
Prior to registering, participants should plan to try to attend every session and be prepared to practice mindfulness and self-compassion homework for about 30 minutes per day throughout the program.
What previous participants on my MSC said:
“This is the best course I’ve ever done.” Sheila McAlornan, Yoga Teacher
“I loved it and want to do it again.” Roisin Loughran, People Manger
“I am shocked at just how powerful this course is.” Annie Campbell, retired director
No previous experience with mindfulness or meditation is required to attend MSC. However it is beneficial to have completed a mindfulness programme. Participants are asked to provide background information when they register for the program.
You must have an MSC Workbook (written by Kristin Neff and Christopher Germer. You can buy it here on Amazon and at all good book sellers.
It is recommended (but not necessary) that participants read one or both of 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
The course includes an optional day retreat from 10.30am – 4pm on Saturday 19 August at an additional cost of £95. https://www.eventbrite.co.uk/e/648047606837
This program fulfills one of the prerequisites for becoming a MSC teacher. For more information on MSC and MSC Teacher Training, please visit www.CenterForMSC.org.
To ensure your place on the MSC programme please contact Bridgeen on firstname.lastname@example.org for an application form.
Please Note: you can also pay for this course by bank transfer, PayPal (conditions apply), cheque or cash and save the Eventbrite fee.
As always payment is non-refundable and non-transferable.