Mindful Self-Compassion (MSC) is a research-based training programme designed to help participants cultivate the life-changing skill of self-compassion.
MSC is based on the research of Kristin Neff (University of Texas) and the clinical expertise of Christopher Germer (University of Harvard). The sessions cover the core principles and practices that will help you to let go of the inner critic, learn to accept yourself as you are, and approach difficult moments in your life with compassion, patience and understanding.
Over the course of 8 sessions, you will have the opportunity to develop greater self-compassion through meditation, daily life practices, reflective exercises and (optional) 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
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. exercising more
Being less afraid of failure – helping you to live life more fully
And much more…
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.
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.