What is Mindful Self-compassion?

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. Attending the MSC program can assist in transforming your relationship with yourself through the notion of “attending and befriending”. The formal and informal practices taught in the MSC program are intended as a way of developing a mindful, warm and kind friendliness to one’s self.

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 in those difficult times. Common humanity opens us to our essential interrelatedness, so that we know we aren’t alone, and we understand the fact that being human means making mistakes and having our glitches. Mindfulness opens us to the present moment, so we can get a more clear picture of our experience, thus learning to accept it 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.

What to Expect:

Program activities include meditation, short talks, experiential exercises, group discussion, and home practices. The goal is for participants to directly experience self-compassion and learn practices that evoke self-compassion in daily life.

The 8-week format consists of 8 weekly, 3-hour sessions with 15 min breaks in a classroom/discussion group format, plus a 4-hour mini-retreat during week 5. Participants should plan to attend every session and practice mindful self-compassion at least 30 minutes per day throughout the program. This class is often most easily integrated into our lives and offers an extended opportunity to deepen and solidify our practice.

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

-Meet difficult emotions with greater ease

-Begin to transform challenging relationships, old and new, with self-validation

-Manage empathy fatigue

-Practice the art of savoring and self-appreciation

Who Should Attend:

This program is designed for members of the general public, as well as for professionals who wish to integrate self-compassion into their work.

This includes:

-Parents and caregivers

-Educators

-Healthcare professionals and therapists

-Executives and managers

-Public service leaders and employees

-Individuals seeking to increase self-compassion and mindfulness

Participating in a MSC program satisfies a prerequisite for becoming a MSC program teacher. No meditation experience is required. All are welcome!

Why Enroll:

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.

Self-compassion is strongly associated with:

-emotional wellbeing

-coping with life challenges

-lower levels of anxiety and depression

-healthy habits such as diet and exercise

-more satisfying personal relationships.

A randomized, controlled study found that MSC significantly increased self-compassion, compassion for others, mindfulness, and life satisfaction, as well as decreased depression, anxiety, and stress.

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