Mindful Self-Compassion (MSC) is a research-based training programme designed to help participants cultivate the life-changing skill of self-compassion. Please note it is not a therapy group, but a skills-based training group.
Eight 2 and 3/4 hour hr classes and a half-day retreat support you in growing your self-compassion through meditation, daily life practices, reflective exercises and discussion. A workbook and online resources complement the in-class learning. With Mindfulness we develop the capacity to be able to turn toward and acknowledge our difficult thoughts and feelings with a spirit of openness and curiosity. By cultivating and deepening our self-compassion we can then respond to these difficult thoughts and feelings with kindness, sympathy and understanding so that we soothe and comfort ourselves when we’re hurting or feeling overwhelmed. This further enhances our sense of well being and ease, reducing anxiety, depression and the nagging underlying insecurity that is familiar to so many of us. As our ability to experience compassion for ourselves increases, so does our ability to relate to others in the same way.
You will begin to experience:
More self-kindness, the ability to overcome the harsh inner critic and strategies to cope with stress, anxiety, and prevention of depression
More satisfying relationships with yourself and others
Resources that will help you to meet your full potential
Better resilience in the face of life’s difficulties
A way to manage the harsh inner-critic
The courage to face your own blind spots, creating space for self-development
An increased sense of connection to others
A better sense of living more in alignment of what is important to you in life
More natural engagement in healthier behaviours e.g. exercise and drinking less
Being less afraid of failure – helping you to live life more fully
And much more…
The MSC course is a series of workshops aiming to help you directly experience self-compassion and learn practices that evoke self-compassion in daily life.
MSC is based on the research of Kristin Neff (University of Texas) and the clinical expertise of Christopher Germer (University of Harvard). MSC is a training programme designed to cultivate the skill of self-compassion. The sessions cover the core principles and practices that will help you to let go of the inner critic and enable you to approach difficult moments in your life with compassion, patience and understanding.
What to expect
Each session will include easy and short meditations (suitable for all levels), short talks, exercises, some group discussion (participants are not obligated to speak if they do not wish to) and some manageable home practices.
MSC combines the skills of mindfulness and self-compassion to enhance our capacity for emotional wellbeing. Mindfulness is the first step—turning with loving awareness toward difficult experience (thoughts, emotions, and sensations). Self-compassion comes next—bringing loving awareness to ourselves. Together, mindfulness and self-compassion comprise a state of warm, connected, presence during difficult moments in our lives.
It is said that “love reveals everything unlike itself”. While some difficult emotions may arise when practicing self-compassion, MSC teachers are committed to providing a safe, supportive environment for this process to unfold, and to making the journey interesting and enjoyable for everyone.
In a randomized, controlled study, MSC significantly increased self-compassion, compassion for others, mindfulness, and life satisfaction, as well as decreased depression, anxiety, and stress. Improvements were linked to how much a person practiced in their daily lives.
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. MSC is also not primarily a type of mindfulness training; MSC is mindfulness-based compassion training in which the quality of warmth is emphasised more than awareness itself.