Teacher Bulletin

August 12, 2019

Teaching the Mindful Self-Compassion Program: A Guide for Professionals

By Center For Mindful Self-Compassion

“Wise and heartfelt, visionary and thorough, this guide is a rich and practical treasure. The work of Germer and Neff is an invaluable gift for our times.”

– Jack Kornfield, author of A Path with Heart

Six years in the making, a comprehensive textbook describing the MSC program is now available!

It’s a big book (over 400 pages!) and was written by Chris and Kristin for MSC teachers and for anyone else who would like to integrate self-compassion into their professional activities. The book may be rightly described as a community project insofar as it summarizes all the wisdom that Chris and Kristin have been able to glean from MSC teachers and practitioners around the world since the program began in 2010.

Book Contents

Under one cover, the textbook contains an up-to-date review of the theory and research on self-compassion, a description of the unique pedagogy of MSC (especially the 6 domains of teaching competence), and a complete description of each session in the MSC program. Detailed vignettes illustrate not only how to teach the course’s didactic and experiential content, but also how to engage with participants (sample inquiries follow every practice), manage group processes, and overcome common obstacles. The final section of the book describes how to integrate self-compassion into psychotherapy.

This book was written, in part, so that MSC teachers could point to a single book to provide solid evidence for the value of self-compassion training. To paraphrase the American president Theodore Roosevelt (1900): “Speak softly and carry a big book: you will go far.”

Sharing MSC with the World

Some MSC teachers may worry that we are “giving away the store” with this textbook (and also with the workbook). That is a natural concern, but our operating principle, as Wibo Koole (MSC teacher and business consultant) advises us, is “content creates demand.” In other words, once people know the value of self-compassion, they will want to learn more from skilled teachers. There is an enormous need for self-compassion in the world that will always outstrip our capacity to meet those needs.

As evidence of the great interest in self-compassion, the workbook already has 100,000 copies in print since it was released in August 2019, and it has been translated into 8 different languages. Our hope is that the MSC textbook will be like the “green book” of Mindfulness-Based Cognitive Therapy and inspire professionals around the world to think more about self-compassion and integrate it into many new areas of life.

Protecting the Quality of Teaching MSC

We are very aware that the workbook and the textbook will increase the possibility that untrained professionals will try to go out and teach MSC without proper training. We write very clearly in the textbook that formalMSC teacher training is required if anyone wants to teach the MSC program itself. The Center for MSC holds the trademark for “MSC” and can enforce this rule.

To reduce that possibility of “bandit” MSC teachers, we wrote the textbook in such a way that it is awkward to teach from the book itself. The MSC Teacher Guide (which is only available to MSC teachers) is still the easiest and more effective tool for teaching MSC in the classroom and the TG is updated annually (whereas the textbook will only be updated in 5-7 years). Furthermore, trained MSC teachers have access to supplementary teaching materials and the support of the community of MSC teachers.

In the textbook, we encourage all professional readers to enroll in an MSC program if they want to teach self-compassion to others. As a result, we expect a surge of interest in MSC training. The readers of the textbook are advised to go to the Teacher Directory on the website of the Center for MSC to find a listing of trained teachers.

Listing in the MSC Teacher Directory

If you are not listed in the MSC Teacher Directory yet, please do so now before the new book is released!

The Teacher Directory is currently the only place where prospective students can check if someone who is teaching MSC is formally trained or not. Please add yourself to the MSC Teacher Directory even if you are not currently teaching a MSC class (but would still like to be identified as a Trained MSC Teacher). It is easy to join the Directory, and Kim Levan is available if you need assistance kim@centerformsc.org.

Currently (and happily!), more than half of all MSC teachers live outside the USA. Our goal is for each language to eventually have their own MSC community website and teacher directory, but until that happens, the Center for MSC will be the main resource for inquiries about MSC. Global interest in MSC will surely increase in the coming years because the forthcoming textbook is already under contract for translation into 4-5 different languages.

Authoritative Text

From now own, Teaching the Mindful Self-Compassion Program will be the authoritative reference book on MSC and it will be distributed to all trainees at MSC Teacher Trainings. We hope that every MSC teacher will be inspired to get their own copy of the textbook to learn about the latest research on self-compassion, to discover how MSC is being taught nowadays (the training is getting better and better!), also to review the most recent updates to the curriculum. Pre-order your copy below.

Table of Contents

PART I
Self-Compassion:
Theory, Research and Training

  1. An Introduction to Mindful Self-Compassion
  2. What is Self-Compassion?
  3. The Science of Self-Compassion
  4. Teaching Self-Compassion

PART II
On Teaching
Mindful Self-Compassion

  1. Understanding the Curriculum
  2. Teaching Topics and Guiding Practices
  3. Being a Compassionate Teacher
  4. Facilitating Group Process
  5. Engaging in Inquiry

PART III
Session-by-Session

  1. Session 1 – Discovering Mindful Self-Compassion
  2. Session 2 – Practicing Mindfulness
  3. Session 3 – Practicing Loving-Kindness
  4. Session 4 – Discovering Your Compassionate Voice
  5. Session 5 – Living Deeply
  6. Retreat
  7. Session 6 – Meeting Difficult Emotions
  8. Session 7 – Exploring Challenging Relationships
  9. Session 8 – Embracing Your Life

PART IV
Integrating Self-Compassion into Psychotherapy

  1. MSC and Psychotherapy
  2. Special Issues in Therapy

Appendices

  1. Ethical Guidelines
  2. Companion Reading
  3. Resources

References

Index

Endorsements

“This outstanding, inspiring book comprehensively draws together the impressive body of work on the MSC program. The book is deeply personal–the authors share their motivations and process as they embarked on this work–and also offers a big vision for the potential of the practice of self-compassion across cultures, ages, and contexts. The authors ground the writing in a clear overview of the current research evidence. At the heart of the book is crystal-clear guidance on the content and process of MSC. It is an invaluable guide and companion for MSC teachers as well as other professionals who are integrating self-compassion practices in their work.”

–Rebecca Crane, PhD
Director, Centre for Mindfulness Research and Practice, Bangor University, United Kingdom

“Our world is crying out for compassion. But compassionate action presupposes self-compassion–an attitude we urgently need to learn, an attitude that can indeed be taught. In this pioneering work, Germer and Neff describe how to teach self-compassion step by step. Professionals who want to introduce self-compassion to their clients to enhance their psychological resilience and emotional well-being will find this book a rich resource.”

–Brother David Steindl-Rast
Cofounder, www.gratefulness.org

“Over the past decade, Germer and Neff have spearheaded a revolution that has spread rapidly around the globe. MSC teaches us to extend compassion to ourselves–instead of simply mindfully witnessing–which can create parallel ripples in how we treat one another. This book describes the tools and techniques that Germer and Neff have developed to teach MSC. I urge you to learn about this approach and join Germer and Neff in helping people change how they relate to themselves.”

–Richard C. Schwartz, PhD
Department of Psychiatry, Harvard Medical School/Cambridge Health Alliance

“The innovative approach to self-compassion training pioneered by Neff and Germer is internationally recognized for helping people learn to be kinder to themselves. MSC has set countless people free from the tyranny of hostile self-criticism; consequently, there has been a growing need to understand how to teach the program. Based on years of experience and research, this clearly written, step-by-step book outlines the central features and focus of MSC. It is full of insightful and practical guidance, and will be a source of wisdom for all interested in how to help people bring more compassion to themselves and others.”

–Paul Gilbert, PhD, FBPsS, OBE
Centre for Compassion Research and Training, University of Derby, United Kingdom

“Years of refinement have gone into making MSC the preeminent self-compassion training program, and now its creators have given us a great gift–a text that helps the professional develop an MSC program from the ground up. The book brings us up to speed on the theory and science of self-compassion, guides us through the nuances of teaching it, and presents a detailed session-by-session outline. This well-written resource is essential reading for any helping professional interested in teaching self-compassion.”

–Russell L. Kolts, PhD Department of Psychology, Eastern Washington University

August 2, 2019

Do You Remember?

By David Fredrickson

Self-compassion doesn’t come to life in the land of concepts. It breathes in the unchartered and uncomfortable expanse of living, especially during difficult moments of life. My practice is to remember—pause, breathe, love. No matter how many times I learn it, it always feels like the first time. 

—✦—

I pause before I make the call. I’m determined to give mom all my attention. The last time I called I tried to make dinner while we talked—the dinner was a flop and I could tell she felt my distracted presence.

“Hi mom.” My voice hits notes that are meant to be bright and breezy.

Mom is 95 years old and lives in a nursing home in Wisconsin.

“Oh hi, David.” She tries to match my lightness but underneath is something heavy.

I take a deep breath. “What did you do today?”

“Just a minute, let me find the calendar.” The nursing home calendar helps her know what day it is but also reminds her what she did.

“Today’s Friday isn’t it? I guess we had happy hour today.”

Every Friday the nursing home has a happy hour for the residents and their families that includes live music, snacks, and Dixie cups of beer, wine or soda. 

“How was it?”

“I guess it was OK.” She takes a deep breath. “It’s been such a long day.” 

It’s her way of saying she’s lonely and sad. Dad died two years ago; they were married 66 years. She doesn’t name his death but it’s the ground she stands on. I’m grateful she tells it like she feels it. That hasn’t always been the case—Dad was a preacher and preacher’s wives are expected to be sunny even when they’re not. Yet, her assessment of the day makes my heart sink. Mom has many reasons to feel depressed but her form of dementia—short-term memory loss, exacerbates her pain. She doesn’t have access to recent positive experiences that might mitigate her distress. She is unable to create a timeline that is balanced with the good and the not so good. 

“The walls are closing in on me. I feel like I can hardly breathe.” She is in the moment, and in this moment her aloneness feels absolutely devastating.

“I’m so sorry mom. You lost so much when dad died.”

“How long has he been gone?” Mom asks like she’s asking for the first time.

“Almost two years.”

“Really, it seems like a lifetime ago.” Mom sounds deflated.

I almost change the channel and talk about the weather but I catch myself and place a hand over my heart and silently say, David, this is so hard ! I remain.

“I have so many memories of dad. Remember how he used to like watching people at happy hour?”

I can feel her smile over the phone. “He‘d never been to a happy hour in his life before moving in here. I think he found it entertaining.” 

I was raised in a teetotaling home. Dad preached abstinence to his church and his family so it was amazing that happy hour became a fascination. 

“Remember when he took a sip of wine by mistake and spat it out?” I ask.

She laughs. “That reminds me of the Tic Tac story. Dad used to fall asleep during prayer meeting so I’d give him Tic Tacs to keep him awake. You know it wasn’t good if the preacher fell asleep. Well, it was summer and a ladybug landed on my lap. I wanted dad to get rid of it so I put it in his hand. His eyes were closed and he thought it was a Tic Tac so he ate it. I laughed so hard that the pew shook.”

We both laugh. The Tic Tac story is part of our family lore that gets remembered and repeated almost every time we are together. 

It’s a fine balance between honoring the pain she is in and helping her build a scaffold of memories that remind her that pain doesn’t define all of her. She is remarkably willing to go where I lead. But I have to be in it with her and leading with my heart. 

—✦—

“Welcome everyone. I’d like to introduce David Fredrickson.” The director of Memory Care Life smiles sweetly at me. “He’s going to be talking to us about mindful self-compassion.”

Memory Care Life is a San Francisco Bay Area non-profit that provides activities and support for people with dementia and their caregivers. I cross my legs and smile but inside my stomach tightens. The people sitting in the circle are in varying stages of dementia; some are having a hard time even staying in their seats. How will I talk about MSC so that everyone understands? Their caregivers appear good-hearted but in varying stages of angst and worry. How I can say anything meaningful to these loved ones who are daily companions to the painful twists and turns of dementia?

My internalized teenage boy with his imposter complex clicks his tongue and shakes his head. Who do you think you are? You can’t do this. But by some grace, I interrupt the gangly pimply critic with a pause and I remember my intention, May I rest in love.

I look around the room at each face. “Thank you for inviting me. I’m so honored. Let’s begin by introducing ourselves.” 

Then I am guided by something larger than my efforts and add, “Could you also share where or from whom you learned love?”

It’s not the icebreaker I had planned but there is no script for this moment. I think people will answer with a couple sentences and we’ll finish in a few minutes. But what follows are intimate testimonials and novellas filled with humor and tenderness. At times there are few words or even silence as language gets stuck in inaccessible parts of the brain or places in the heart where words are too clumsy. But as we bear witness, love is palpable and visible in the wellspring of tears. I am amazed they are so ready to open up their hearts—the same hearts that also carry the weight of this disease. 

Thirty minutes later we finish our introductions. I take a deep inhale. “Thank you. Let’s just sit for a moment in silence and savor this incredible visitation. This is what love feels like.” 

A few moments later I suggest, “Now I’d like you to imagine what it might feel like if you could turn all this love and kindness towards yourself.” I can almost smell the incredulity. 

Me? Really? No.

Yet even the possibility of some self-kindness cause some to exhale and others to lean back in their chairs.

I feel myself sink deeper in the recliner of love, “Welcome to mindful self-compassion—the practice of bringing a loving connected presence to our experience and ourselves, especially during moments of difficulty or pain.”

—✦—

As it turns out, whether with mom or a group of people who are struggling, I don’t have to know what to say or say the right thing. My job is to open my heart, which opens a door. The rest is not up to me. The door is a portal and often, courageous souls walk through. 

This essay was originally published at www.davidafredrickson.com/blog.

Writer, teacher, advocate, and psychotherapist, David Fredrickson has dedicated his professional life to the psychosocial needs of underserved communities including at-risk children, adolescents, and families and those affected by HIV/AIDS. David is a student and trained teacher of Mindful Self-Compassion. He volunteers at the University of California, San Francisco’s, Alliance Health Project facilitating peer support groups addressing the needs of the LGBT community.

David grew up in the Midwest where faith, family, and food were the bedrock of his childhood. A long-time resident of San Francisco, David attends GLIDE Memorial Church and sings with its world-renowned GLIDE Ensemble. 

Additional information about David can be found on his website, www.davidafredrickson.com, including links to his book, Life On All Fours, and his blog, Daily Bites and Blessings.

July 15, 2019

"I Can't Fix This, But I Can Love You."

By Beth Mulligan

Dear Friends,

I received this beautifully articulated letter from a young man who has been attending our annual January secular, six-day silent retreat for several years. In between, he sits regularly with a Dharma group, works closely with a wonderful teacher, and takes classes like MBSR and MSC.

One of things I so appreciate about extended retreat practice is that we may access our inner wisdom in the midst of even our retreat struggles! As you will see, this happened in “Scott’s” report below.

I’m so glad he did, because I have “borrowed” his phrase, “I can’t fix this, but I can love you.” It has changed me. I also wanted to share it with you to support and encourage your own regular retreat practice.

Some of our upcoming retreats are directly based on MSC, and others are oriented toward a broader set of practices from the ancient traditions, including Loving Kindness, Compassion, Joy, and Equanimity. I invite you to read Scott’s transformational experience below, and if it inspires you to attend your own retreat, please check out these offerings led by teachers Certified in MBSR and MSC, and are International Teacher Trainers in both programs.

Scott’s Letter

Hello Dear Teachers,

I wanted to share an experience I had at the retreat this year that has stuck with me since. I shared this with my MSC teacher, as feedback about how the MSC teachings have affected and integrated into my experience. I just finished my second pass through MSC class. I’m so grateful to each of you for reminding me of these teachings and their roots in the Buddha’s teachings.

I told Beth in my interview on day three, “I am not really wrestling with anything.” My mind had been noisy but I was letting things be. Not resisting. Observing. Then I woke on day four with feelings of dread and regret. Dread at returning to normal life soon. Regret that nothing felt resolved or better after four days of retreat. My mind was just as noisy as when I came to retreat.

Then during a 30-minute sit, I heard the following phrase in my mind’s ear “I can’t fix this for you, but I can love you.” This made my heart tender and I cried through the rest of that sit.

I had noticed the previous evening that I wanted things to be fixed. To be better. And was hopeful that compassion would make things better. I had previously correlated shifts in experience with bringing in self-compassion. But then I recalled from MSC that true compassion doesn’t come with expectations. That and the teachings about the possibility of cultivating an inner compassionate voice were the seeds that made this loving voice and phrase possible. 

That loving part of me then asked “what is it that you need?” The response that came back was “I just need a break.“ My mind got quieter, more settled after that. I was able to focus on my breath more steadily.

When any other inner voices would begin speaking, that loving part would say, “Not now. He requested a break.” I had an inner ally.

For the remainder of the day, I experienced moment-to-moment mindfulness like never before. Afterward, the following words came to mind. “There is no next retreat. There is no next step. There is no next bite. There is no next breath. No next moment. Only the one thats happening right now. Each one is right here to be experienced fully. Each one could be enough. I don’t want to keep deferring to the next, hopefully better moment so that, in the end, I regret that I was never really here for this precious life.”

Even after returning to home and work after retreat the phrase “I can’t fix this, but I can love you “ has stayed with me. Sometimes shortened as “I can love you.” I encoded a reminder of the short version into my work computer password which I have to enter at least 10 times a day, usually more. No matter what’s going on when I enter that password it always touches me and brings me back to the present moment and the possibility of being loved and having that love in me, no matter what. And so far I never tire of hearing it.

Truly transformational.

I wanted you to know that what you do, what you teach, what you model, really matters and changes the lives of your students. I suffer less and I see how that ripples out to those I relate to.

My Deepest Gratitude to You,

Scott

July 13, 2019

My First Experience as a Person of Color in MSC — “Is it Really Me?”

By Sydney Spears

I can remember my very first MSC training experience from several years ago like it was yesterday. There was definitely a surge of internal experiences that I observed as I launched into this new journey of both questioning and enlightenment. I can clearly recall scanning all the participants who had gathered and were nestled together awaiting the start of the program. There was a broad spectrum of about 100 strangers who generally did not seem to reflect my own sense of a “cultural and racial self.” Yet, in the past I had experienced a plethora of social-educational scenes such as this all throughout my life. Therefore, why was I thinking this environment would be any different? Why was I still silently scanning for some other type of internal cultural-racial connection with my perceived sense of tribe after all of these years? What was I really searching for and questioning in this particular environment that seemed so familiar and repetitive, but yet so foreign?

As a woman of color I remember searching the landscape of this room to hopefully catch a glimpse of at least a few others who might visually mirror “my cultural self.” I wondered how in the world would this enormous group of people be able to connect and build trust. How will I be able to connect and build trust as well?

Initially, I did not feel as though I belonged with this group of people. How could self-compassion help me navigate my experiences of racism, sexism, discrimination, lifelong micro-aggressions, and social injustices?

All the MSC teachers seemed to be visually expressing the exact same reflection of the majority of the participants. I realized that I should be totally accustomed to this type of social reality, but seeking out diverse strangers who looked like me in various contexts has been my social reality. I have lived in a social world in which the majority of people in my day-to-day professional and educational spaces have been members of the dominant culture. Some of my underrepresented cultural identities are totally invisible to the social world and others are very visible and carry a socially constructed “single story” about who I am. Consequently, being a member of various underrepresented cultural groups has sustained an ongoing flavor of bittersweetness. There are times when these realities fuel certain identity conflicts and other times in which they tend to cultivate strength.

As I began to find my spot during the MSC training, I finally noticed two participants who appeared to be people of color. From the sheer sight of these two strangers, I began to experience a slight sense of silent connection to the space. Perhaps this was not just a “white thing” that was created by white people, for white people and delivered in a way that would focus exclusively on the white, upper-middle class, straight, cisgendered, able-bodied, colorblind experience of being in the world. There was a glimmer of some human technicolor in the space. Maybe there would be a possibility that this “compassion” experience might openly embrace all the dimensions of human suffering, including cultural experiences.

Questions for Contemplation:

  • We all have multiple social/cultural identities. As an MSC teacher how might your own social-cultural identities impact your teaching?
  • How might you increase your sensitivity to your participants’ multiple social-cultural identities?
  • How might you sensitively acknowledge your participants’ multiple social-cultural identities?
One MSC teacher privately inquired about my experience of the training. This teacher’s curiosity was meaningful to me because it expressed recognition that my perceptions mattered. Simple acknowledgements such as this can be useful ways of advancing a sense of cultural inclusivity, belonging and trust.

For many diverse people their multiple cultural identities are very powerful parts of their worldview and sense of self. Acknowledging the fact that there are multiple cultural identities in the space not only adds more richness and depth to the cultivation of mindfulness self-compassion, but it can also foster validation of diversity, inclusivity and belonging within MSC teaching.

Currently, as a MSC trained teacher, I always acknowledge and honor participants’ visible and invisible intersections of diverse identities and my own diverse identities of marginalization and privilege. All participants want to feel a sense of connection, belonging and trust. Yet, there are certain underrepresented participants who need to understand that their cultural identities are recognized and included aspects of suffering and self-compassion. Ultimately, I feel it is imperative to create a space that holds and supports the full reality of our human suffering which includes both our cultural differences and commonalities.

Sydney will be joining MSC Co-Founder Chris Germer to co-lead a Mindful Self-Compassion 5-Day Intensive program at the Esalen Institute on the Central California Coast on December 8-13, 2019. Register today to reserve your spot.

Resources for Further Exploration of Diversity and Inclusion

▸ Deep Diversity: Overcoming the Us Versus Them
Book by Shakil Choudhury

▸ “White Privilege: Unpacking the Invisible Knapsack,” by Peggy McIntosh – Essay first appeared in Peace and Freedom Magazine

▸ White Fragility
Book by Robin DiAngelo

▸ I Am Not Your Negro
Film co-written and directed by Raoul Peck

Sydney Spears, PhD, LCSW, LSCSW, TCTSY-F, MSC Trained Teacher is a licensed clinical social worker, adaptive yoga facilitator, mindfulness instructor and professor who resides in the Kansas City area. In the past she has worked as a presenter, psychotherapist, community mental health social worker, elementary teacher, and academic administrator. Her areas of interest, teaching and research have included trauma-sensitive responsive care, somatic approaches to trauma, mind-body therapeutic movement, mindfulness-based practices, diversity, equity and inclusion, and grief and loss. She has taught academic courses in cultural diversity, social justice and clinical social work practice for 15 years. You may contact Sydney at DeepInsight4RealTransformation@gmail.com 

Upcoming Courses: MSC (8 weeks): September 29th, 2019-November in Kansas City and MSC 5-Day Intensive program at the Esalen Institute with Chris Germer on December 8-13, 2019

June 28, 2019

Facilitating our Flourishing Circles of Practice

By Cecilia Fernandez-Hall

By Cecilia Fernandez-Hall

CMSC Circles of Practice Coordinator

At its deepest level, I think teaching is about bringing people into communion with each other, with yourself as the teacher, and with the subject you are teaching.

– Parker J. Palmer

—✦—

As MSC teachers, I imagine you are familiar with the questions from class participants, “What’s next?” “How do I keep my practice going?” as you are coming close to the end of the MSC course. You may even ask yourselves these questions about managing your own practice. Thankfully, CMSC has the Circles of Practice, an online meditation community that supports the practice of MSC graduates and teachers. 

A little history: Back in 2015, the Circles of Practice began as an inspiration for connection by Bal de Buitlear and became a labor of love for her and Carolin Grampp, who developed this supportive resource for MSC graduates to continue to practice in community. By 2017, the Circles of Practice had grown and was in need of a community of teachers to help keep this important resource available. Steve Hickman sent out the call for experienced MSC teachers to join a team of MSC community builders. We started with 3 separate weekly sessions lead by a team of MSC teachers.

Where we are now: The Circles of Practice now offers 6 separate weekly sessions! Our most recent offering was added in May 2019 to reach our MSC friends in the Southern Hemisphere.

I am amazed at how this seed of an idea about practicing in community, planted years ago, has grown and flourished within the MSC community! Our team of facilitators is creating a worldwide community of people who are actively growing their ability to be compassionate with themselves and, by extension, others. The world needs this!!!!

The Circles of Practice also needs you! We have an incredibly dedicated team of experienced teachers who give generously of their time and talent. We also continue to grow. As the word is getting out more and more about the Circles of Practice, we get more applications from MSC graduates looking for community and support. We want to share the enriching experience of facilitating with other experienced MSC teachers. The Circles of Practice, for the facilitators, is a valuable way to increase their skills in teaching meditation and to contribute to the effort in building a global community of MSC practitioners who come together to grow in compassion.

If you have not joined a Circle before, please join us by first completing an application here. This will enable you to become familiar with the process and experience this wonderful resource for yourself! If you are interested in learning more about becoming a facilitator for the Circles of Practice, please reach out to me at Cecilia@CenterforMSC.org. We are looking for teachers with experience, having taught 4-5 full MSC courses (8-week or intensives).

Below is the current schedule, whether you’d like to join as a participant or as a facilitator:

Mondays

1500 UTC/GMT • 8 am Pacific • 11 am Eastern

Tuesdays (2 options)

1400 UTC/GMT • 7 am Pacific • 10 am Eastern
1500 UTC/GMT • 8 am Pacific • 11 am Eastern

Thursdays

7:30am UTC / 12:30am PST / 7:30am GMT

Fridays (2 options)

1000 UTC/GMT • 3 am Pacific • 6 am Eastern
1500 UTC/GMT • 8 am Pacific • 11 am Eastern

—✦—

Deep gratitude, hands on heart.

Cecilia