Mindful self-compassion (MSC) teaches core principles and practices that enable participants to respond to difficult emotions with kindness and understanding.

3 key components of self-compassion

  • mindfulness

    Mindfulness opens us to the present moment, so we can accept our experience with greater ease.

  • common humanity

    Common humanity opens us to others, so that we know we aren’t alone.

  • Kindness

    Kindness opens our hearts to suffering, so we can give ourselves what we need.

mindfulness, common humanity and kindness together comprise a state of warm, connected presence

What you’ll Learn

  • Practice mindfulness and self-compassion in daily life

  • Understand the science of self-compassion

  • Use self-compassion to live in accord with your values

  • Handle difficult emotions with greater ease

  • Motivate yourself with kindness rather than criticism

  • Work with challenging relationships

  • Manage caregiver fatigue

  • Practice the art of savoring and self-appreciation

  • Teach simple self-compassion skills to others

FAQs

who can take this class?

This program is designed for members of the general public, ages 20+, as well as for professionals who wish to integrate self-compassion into their work. Meditation experience is not necessary to participate in this MSC program. This program is based on the values of equity, diversity, inclusiveness and belonging. All are welcome! Participating in this program satisfies a prerequisite for becoming a MSC teacher, namely, participation in a MSC Training course.

IS MSC MINDFULNESS TRAINING?

MSC is primarily a type of compassion training. Mindfulness is the foundation of compassion so we start with awareness. MSC is mindfulness-based compassion training in which the quality of warmth is emphasized more than awareness itself.

WHAT IS THE COMMITMENT TIME?

In addition to attending the weekly 2.5hr sessions and the 3hr retreat, participants are asked to work up to 30 minutes of practice a day. This includes both formal and informal practice in everyday life. We start small and slowly build up.

WHY IS THE RETREAT PART OF THE COURSE?

The retreat offers participants an opportunity to take the tools and exercises that have been presented over the first 5 weeks and really practice them in a safe setting. It is also a time for the group to ground themselves in self-compassion before we take on more challenging topics.

How many participants in a course?

Classes are small to allow plenty of time with the teacher, and so that everyone in the group has an opportunity to feel seen and heard throughout the course. There are usually around 15-25 participants in a course. The class meets via Zoom video and we ask you to come prepared as if in a live classroom. Please make sure to block out your time and have your video on so you can participate fully in class and to help create community. As a class we agree to maintain strict confidentiality. Please note that sessions are not recorded.

Is this therapy?

MSC is therapeutic, but it’s not therapy. The emphasis of the program is on enhancing emotional resources to meet emotional challenges, old and new.

Is this course right for me right now?

Mindfulness based compassion training can be many things to many people at different points in their lives: supportive, exploratory, revealing, and at times challenging. The classes include both tools you can use every day and opportunities to take a deep dive into your mind, habits, and conditioning. This process has many benefits but it’s also important to consider if the time is right.

If you've recently experienced serious psychological challenges like schizophrenia or psychosis not responsive to medication, or you are experiencing severe depression with thoughts of suicide, this course is probably not helpful at this time. We also suggest caution if you're recently in recovery, recently lost a close loved one, have Post-Traumatic Stress Disorder (PTSD), or have recently experienced significant trauma.