Mindful Self Compassion (MSC)
This course is about you and learning to connect with, and care for, yourself, that is ‘taking care of you’. Mindfulness and compassion provide the frameworks for learning to be gentler towards ourselves, with nature providing a supportive background for the learning experience.
What is Mindful Self Compassion?
Mindful Self Compassion (MSC), is a well-researched and empirically-supported training course designed by Kristen Neff, PhD and Christopher Germer, PhD, and taught by certified teachers around the world.
The course has rapidly gained acceptance internationally as a profound way to learn to use the skills of mindfulness and compassion to cultivate emotional resilience in ourselves, so we can respond to difficult moments and emotions in our personal and/or professional life with kindness, care and understanding for ourselves.
Why learn MSC?
Simply put, self-compassion means becoming a friend to ourselves. The blend of mindfulness and self-compassion allows us insight into our emotions, together with the resources to maintain balance, build resilience and decrease our suffering.
As a springboard to learning to treat oneself with warmth and kindness rather than harshness and self-criticism, there are few more powerful programs than MSC. The end result is we become stronger as we develop the capacity to be with our difficulties and with ourselves, in a mindful compassionate way, enabling us to deal more effectively with challenges.
And research confirms links between mindfulness and self-compassion and better personal health and wellness, greater personal satisfaction in relationships and better functioning at home and in the workplace.
So, practicing MSC is very good for us!
"For someone to develop genuine
compassion towards others, first
he or she must have a basis upon
which to cultivate compassion, and
that basis is the ability to connect
with one's own feelings and to care for
one's own welfare...caring for others
requires caring for oneself."
Tenzin Gyatso, The 14th Dalai Lama
What happens in MSC class?
MSC is delivered as a 3 hour training session each week over 8 consecutive weeks.
Midway through the program is a 4-hour silent retreat session focused on your own individual practice.
Class activities include:
- Short talks
- Experiential exercises
- Small and larger group discussion to explore how practices work
- Self-reflective writing
- Suggestions for home practice
- learning tools to practice mindfulness and self-compassion throughout your daily life for just a minute or so at a time, and in ways that are obvious only to yourself.
- formal guided mindfulness meditations which can take 15-20 minutes of dedicated time for yourself away from others.
The 8 Session MSC Journey:
Session 1 - Discovering mindful self-compassion
Session 2 - Practicing mindfulness
Session 3 - Practicing loving-kindness
Session 4 - Discovering your compassionate voice
Session 5 - Giving and receiving compassion
Session 6 - Meeting difficult emotions
Session 7 - Exploring challenging relationships
Session 8 - Enjoying your life
What outcomes can I expect from learning MSC ?
At the end of the course, you will have learned skills to be able to:
- stop being so hard on yourself
- practice mindfulness, self-compassion and loving-kindness in daily life
- respond to feelings of failure or inadequacy with self-kindness
- cultivate feelings of goodwill, kindness and warmth towards yourself.
- motivate yourself with encouragement and kindness rather than harsh self-criticism
- handle difficult emotions with greater ease
- cultivate happiness and positive emotions
- manage stress, anxiety, anger, guilt and shame with more grace and find creative ways of resolving challenges
- begin to transform difficult relationships, old and new
- manage burnout, caregiver fatigue and vicarious trauma
- become more aware and able to attend skilfully to your own needs.
- practice the art of savouring and self-appreciation
- understand the theory and some of the research behind Mindful Self-Compassion.
- be your own best teacher
- Maintain healthy habits
Who is MSC for?
MSC can be learned by anyone.
In particular, this course has been shown to have a profoundly positive impact on our capacity to deal with stress.