MINDFUL SELF COMPASSION
WHAT IS MINDFUL SELF-COMPASSION?
Mindful Self-Compassion (MSC) combines the skills of mindfulness and self-compassion, providing a powerful tool for emotional resilience.
Mindfulness is the first step in emotional healing—being able to turn toward and acknowledge our difficult thoughts and feelings (such as inadequacy, sadness, anger, confusion) with a spirit of openness and curiosity. Self-compassion involves responding to these difficult thoughts and feelings with kindness, empathy and understanding so that we can soothe and comfort ourselves when we're hurting. Research has shown that self-compassion greatly enhances emotional wellbeing. It boosts happiness, reduces anxiety and depression, and can even help maintain healthy lifestyle habits such as diet and exercise. Being both mindful and compassionate leads to greater ease and well-being in our daily lives.
MSC can be learned by anyone. It's the practice of repeatedly evoking goodwill toward ourselves especially when we're suffering - cultivating the same desire that all living beings have to live happily and free from suffering. Most of us feel compassion when a close friend is struggling. What would it be like to receive the same caring attention whenever you needed it most? All that's required is a shift in the direction of our attention—recognising that as a human being, you, too, are a worthy recipient of compassion.
Learn more from Kristen Neff, the pioneering researcher in self-compassion and co-founder of the MSC program.
MSC LEARNING OUTCOMES
- Understand the theory and research behind mindful self-compassion
- Integrate mindfulness and self-compassion skills into daily life to cultivate greater calm, clarity and peace of mind
- Respond to feelings of failure, self-criticism, and inadequacy with self-kindness
- Motivate oneself with encouragement rather than self-criticism
- Practice the art of savouring and self-appreciation
- Relate to difficult emotions with greater ease
- Reduce caregiver fatigue and balance compassion for self and others
- Enhance and deepen connection with others
- Teach simple self-compassion practices to patients, students or clients
MSC PROGRAM OPTIONS
MSC 8-WEEK WITH A HALF DAY RETREAT *
This is the original MSC offered in 8 weekly classes. Each class goes for 3 hours including a short tea break. In addition, there is a half-day retreat (4 hours). The 8-week MSC program allows gradual integration of skills into daily life, week by week.
MSC 5-DAY (RESIDENTIAL) INTENSIVE
This 5-day program is an intensive form of the 8-Week MSC Program.
Our MSC intensives are run by two Certified MSC co-teachers and are held in a lovely retreat setting, providing the ideal conditions to learn self-compassion by taking time away from your everyday responsibilities and stressors, nourishing and caring for your mind and body, while immersing yourself in practice.
* Both the 8 Week MSC with Half Day Retreat and the 5 Day MSC Intensive fulfill the pre-requisite for MSC teacher training.
The MSC Program consists of 8 sessions that last 2.75 hours with a mid session break. The training in mindfulness and compassion skills is built sequentially over 8 sessions. The emphasis on self-compassion is informed by the research that shows that the majority of people are more compassionate to others, than towards themselves, and they need to practice this skill more.
Session 1: The science of Self-Compassion
Session 2: Practicing Mindfulness
Session 3: Practicing Loving Kindness
Session 4: Making peace with the inner critic
Session 5: Exploring strengths and values
Session 6: Exploring, managing & befriending difficult emotions
Session 7: Relationships and self-care
Session 8: Practicing gratitude, appreciation, and savoring
For dates & further information about our upcoming programs: