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8-Week Mindful Self-Compassion Course

Hanna Kreiner

January 12, 2022 @ 5:00 pm - March 9, 2022 @ 7:30 pm

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When: Wednesdays evenings 5:00p-7:15p Pacific Time// January 12 – March 9 (no class February 23)

**includes Half-day retreat on February 13, 9am-12pm – online and in-person**

Location: Zoom- Online Interactive Livestream, Half Day retreat will have in-person and online option

All are welcome.

Note: Our series require a minimum of five registered participants, by five days before the start date; if you are considering joining please register early.

Cancellation Policy: Refunds up to 7 days prior to start of series (minus fees). No refunds after that time.​

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.

After participating in this class, you’ll be able to:

-Motivate yourself with kindness rather than criticism

-Handle difficult emotions with greater ease

-Transform challenging relationships, old and new

-Practice self-compassion in daily life

-Manage caregiver fatigue

-Practice the art of savoring and self-appreciation

-Understand the empirically-supported benefits of self-compassion

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. Common humanity opens us to our essential interrelatedness, so that we know we aren’t alone. Mindfulness opens us to the present moment, so we can accept our experience 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.

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. And it’s easier than you think.

What To Expect

Program activities include meditation, short talks, experiential exercises, group discussion, and home practices. MSC is a workshop rather than a retreat. The goal is for participants to directly experience self-compassion and learn practices that evoke self-compassion in daily life.

MSC is primarily a compassion training program rather than mindfulness training, although mindfulness is the foundation of self-compassion. MSC is also not psychotherapy insofar as the emphasis of MSC is on building emotional resources rather than addressing old wounds. Beneficial change occurs naturally as we develop the capacity to be with ourselves in a kinder, more compassionate way.

Compassion is a positive, energizing emotion. However, it is said that “love reveals everything unlike itself.” While learning self-compassion, some difficult emotions may arise. MSC teachers are committed to providing a safe and supportive environment for this process to unfold, and to making the journey enjoyable for everyone.

MSC includes 8 weekly sessions of 2 1/4 hours each, in addition to a 3-hour retreat. Prior to registering, participants should plan to attend every session and practice mindfulness and self-compassion at least 30 minutes per day throughout the program.


No previous experience with mindfulness or meditation is required to attend MSC. To insure safety, participants are asked to provide background information when they register for the program.

The following book is highly recommended as a companion to the MSC course

The Mindful Self-Compassion Workbook by Kristin Neff and Christopher Germer

Additional recommended books, before or during the course, are:

Self-Compassion: The Proven Power of Being Kind to Yourself, by Kristin Neff

The Mindful Path to Self-Compassion, by Christopher Germer

For more information on MSC, please visit www.centerformsc.org

Hanna G. Kreiner, LICSW is a psychotherapist, author, and mindfulness teacher. She is passionate about helping individuals with anxiety, depression, chronic illness, pain, and the emotions that accompany life transitions. Through her training and experience in hospitals and clinics, Hanna has developed a specialty supporting those coping with serious illnesses. Hanna has found mindfulness to be a strong foundation in facing life’s greatest challenges with more ease and equanimity. Hanna enjoys helping people find a meaningful and satisfying way of life. Hanna provides in-person sessions at Seattle Mindfulness Center and serves clients via tele-therapy sessions. Hanna loves this work and welcomes the opportunity to connect with you.