Mindful Self-Compassion Class Offerings
8-week Mindful Self-Compassion Course + Retreat
6-week Short Course in Mindful Self-Compassion (SC-MSC)
~ Small-group, online, CMSC trained-teacher-facilitated, self-compassion training ~
Course Details
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.
Short Course in Mindful Self-Compassion (SC-MSC) is an adaptation of the 8-week MSC program, designed for participants to learn a targeted set of Mindful Self-Compassion practices with less time commitment. The program explores how we typically respond when difficulties arise in our lives and to learn tools for becoming a warm and supportive companion to ourselves.
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.
What to Expect?
MSC Program activities include meditation, short talks, experiential exercises, small-group discussion, and home practices. MSC is a workshop rather than a retreat. 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, 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. Beneficial change occurs naturally as we develop the capacity to be with ourselves in a kinder, more compassionate way.
Compassion is a positive, energizing emotion. However, it is said that “love reveals everything unlike itself.” While learning self-compassion, some difficult emotions may arise. MSC teachers are committed to providing a safe and supportive environment for this process to unfold, and to making the journey enjoyable for everyone.
MSC includes 8 weekly sessions of 2 hours and 45 minutes each, in addition to a 4-hour retreat. Prior to registering, participants should plan to attend every session and practice mindfulness and self-compassion at least 30 minutes per day throughout the program.
SC-MSC includes 6 weekly sessions of 1 hour and 15 minutes each.
After participating in this 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
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 8-week 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: Teaching the Mindful Self-Compassion Program, by Christopher Germer and Kristin Neff (2019). However, please plan to take MSC primarily for your own personal insight and development.
This 8-week MSC 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
About the instructors
Bay Thongtheppairot is a trained teacher for a Mindful Self-Compassion (MSC) course through the Center of Mindful Self-Compassion. She is certified in mindfulness teaching by Engaged Mindfulness Institute.
Samir Moukaddam is a MSC trained teacher. He is also a UCLA-Trained Mindfulness Facilitator through the Mindful Awareness Research Center, and a Certified Mindfulness Teacher - Professional Level by the International Mindfulness Teachers Association.
What MSC Participants Are Saying
“This course was life-changing. I now relate to myself and others in a more compassionate way. I’ve reduced self criticism and have gained optimism and confidence.”
“This class taught me that being kind and compassionate to myself actually helps me in other areas of my life. I am more motivated, do better in my relationships and have an overall better outlook on life. It is still a struggle to always be self-compassionate but the practices and meditations I learned from this course help keep me on a kinder and more loving road. I would recommend this course for anyone who struggles with self-doubt and has a loud critical voice in their head.”
“Having a small group of people all hoping to learn about themselves and sharing their experiences was fabulous and so worth it. It was an 8-week journey that I felt I was supported in and that made it safe and joyous. Not least because of our two compassionate teachers!