Mindful Self-Compassion (MSC) is an empirically supported 8-week training program designed to cultivate the skill of self-compassion. Based on the groundbreaking research of Kristin Neff and the clinical expertise of Christopher Germer, MSC teaches core principles and practices that enable participants to respond to difficult moments in their lives with kindness, care and understanding. Attending the MSC program can assist in transforming your relationship with yourself through the notion of “attending and befriending”. The formal and informal practices taught in the MSC program are intended as a way of developing a mindful, warm and kind friendliness to one’s self.
The three key components of self-compassion are self-kindness, a sense of common humanity, and balanced, mindful awareness. Kindness opens our hearts to suffering, so we can give ourselves what we need in those difficult times. Common humanity opens us to our essential interrelatedness, so that we know we aren’t alone, and we understand the fact that being human means making mistakes and having our glitches. Mindfulness opens us to the present moment, so we can get a more clear picture of our experience, thus learning to accept it with greater ease. Together they comprise a state of warm-hearted, connected presence.
Self-compassion can be learned by anyone, even those who didn’t receive enough affection in childhood or who feel uncomfortable when they are good to themselves. It’s a courageous attitude that stands up to harm, including the harm that we unwittingly inflict on ourselves through self-criticism, self-isolation, or self-absorption. Self-compassion provides emotional strength and resilience, allowing us to admit our shortcomings, motivate ourselves with kindness, forgive ourselves when needed, relate wholeheartedly to others, and be more authentically ourselves.
What to Expect:
Program activities include meditation, short talks, experiential exercises, group discussion, and home practices. The goal is for participants to directly experience self-compassion and learn practices that evoke self-compassion in daily life.
The 8-week format consists of 8 weekly, 3-hour sessions with 15 min breaks in a classroom/discussion group format, plus a 4-hour mini-retreat during week 5. Participants should plan to attend every session and practice mindful self-compassion at least 30 minutes per day throughout the program. This class is often most easily integrated into our lives and offers an extended opportunity to deepen and solidify our practice.
After participating in this workshop, you’ll be able to:
-Practice self-compassion in daily life
-Understand the empirically-supported benefits of self-compassion
-Motivate yourself with kindness rather than criticism
-Meet difficult emotions with greater ease
-Begin to transform challenging relationships, old and new, with self-validation
-Manage empathy fatigue
-Practice the art of savoring and self-appreciation
Who Should Attend:
This program is designed for members of the general public, as well as for professionals who wish to integrate self-compassion into their work.
-Parents and caregivers
-Healthcare professionals and therapists
-Executives and managers
-Public service leaders and employees
-Individuals seeking to increase self-compassion and mindfulness
Participating in a MSC program satisfies a prerequisite for becoming a MSC program teacher. No meditation experience is required. All are welcome!
Rapidly expanding research demonstrates that self-compassion is strongly associated with emotional wellbeing, less anxiety, depression and stress, maintenance of healthy habits such as diet and exercise, and satisfying personal relationships.
Self-compassion is strongly associated with:
-coping with life challenges
-lower levels of anxiety and depression
-healthy habits such as diet and exercise
-more satisfying personal relationships.
A randomized, controlled study found that MSC significantly increased self-compassion, compassion for others, mindfulness, and life satisfaction, as well as decreased depression, anxiety, and stress.
Time, Place, and Price:
This course will be LIVE and ONLINE from 4:00-7:00pm PST (7:00-10:00pm EST), across eight Wednesdays January 5th – February 23rd, 2022. There will also be a mini-retreat on February 5th from 9am-12pm (12-3pm EST).
We know our current times are challenging for everyone, and we know self-compassion is needed now more than ever. So we are offering this training on a sliding scale of $400-$600. If you are financially able, we encourage you to select the $600 option to help support those in need right now. If our current pandemic has put a strain on your finances, then feel free to choose the $400 option.
4:00-7:00pm PST (7:00-10:00pm EST)
Eight Wednesdays, January 5 – February 23, 2022
Mini-retreat February 5th from 9am-12pm (12-3pm EST)
Cost: $400-600 Sliding Scale
Classes will take place on Zoom
We have one scholarship opportunity for those with financial need. Send an email to [email protected] with your interest.
What People are Saying:
“What a gift! I came to the Mindful Self-Compassion course intending to learn better ways to teach compassion in the addiction recovery field. I did. Most importantly I had many deeply moving experiences and I was profoundly changed. The tools will stay with me, my skills in self-compassion are growing and my contentment is deepening.” -Andy L.
“Megan combines impeccable organizational skills, warmth and deep kindness that is quite unique. It was a joy and an honor to be in her MSC class. I will apply the principles I’ve learned for the rest of my life and Megan was an incredible teacher to learn from.” -Roman S.
“Megan’s class had a special quality of always making me feel ‘right’ — in my mind, my body and life experience. Her gift is her compassion and ability the listen, no matter the circumstance. She is a skillful facilitator. And she has a gentle way of asking thought-provoking questions that always lead to me finding my own truth.” -Jess N.
“Megan Prager is a very special person. Her sensitivity and compassion made each week so meaningful and I was so grateful that I took the program. The balance of learning new information, break out group discussions and individual reflections was delivered by Megan in a very engaging way.” -Anonymous
“I loved the whole MSC class. I learned a lot about my very loud critical voice in my head, and how to balance it out with my compassionate voice. And I actually am doing it! Real and applicable.” – Anonymous