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Be Kind to Yourself – Mindful Self-Compassion MSC 8-week course plus Retreat

Cecilia Fernandez-Hall and Stina Jørgensen

January 23, 2022 @ 12:00 pm - March 20, 2022 @ 3:00 pm UTC-8

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Resolve to be kinder to You in 2022! Learn practices to help you embrace yourself with compassion and care, even when facing challenges! Join Stina Jørgensen and Cecilia Fernandez-Hall for the 8-week MSC course, plus half-day retreat.

A moment of self-compassion can change your entire day.
A string of such moments can change the course of your life.

~ Christopher Germer

Mindful Self-Compassion – What is it?
Well, let’s first think about what is compassion? When you recognize that someone is suffering and you are moved by that suffering to respond with kindness, you also have the desire to do something to alleviate it. That is compassion.

So, self-compassion is that compassion turned towards yourself when you are struggling, made a mistake, or are feeling inadequate in some way. The only real difference between compassion and self-compassion is that we usually remember to include others but often forget to include ourselves in the circle of compassion.

More often than not, we respond to our own challenges by criticizing ourselves, isolating ourselves, and getting caught in the painful feelings. Many of us go into “fix it” mode and try to solve the problem. Rarely do we slow down enough to be aware of how much we are struggling and to take care of ourselves because we are suffering.

The awareness that we are suffering is the mindful and the caring for ourselves is the self-compassion in Mindful Self-Compassion. Mindful self-compassion is about relating to BOTH the experience of suffering AND to the the one who is suffering.

Mindful Self-Compassion (MSC) is an empirically-supported 8-week program designed to cultivate the skill of self-compassion. MSC was co-developed by Christopher Germer, PhD and Kristin Neff, PhD.

Mindful Self Compassion program includes:
* 8 live online classes (2 hours and 45 minutes per class) and 4-hour retreat
* An experiential group process
* Introduction to the practice of mindfulness
* Understanding of the theory and research behind self-compassion
* Through formal practices, MSC teaches Loving Kindness and Self-Compassion meditations to train the mind to have a more compassionate response to emotional and physical discomfort
* Through informal practices, MSC offers the tools and exercises to help deal with the challenges of daily life. Practices like placing hands over their heart or repeating certain phrases are used to help safely and compassionately respond in difficult moments and with painful emotions as they arise.
* During each session, there are opportunities for small and large group discussions following meditations or exercises.
In the time between sessions, participants practice the skills of formal meditations and informal practices.

After participating in this class, 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
Manage empathy fatigue
Practice the art of savoring and self-appreciation

Why participate:
Rapidly expanding research demonstrates that self-compassion is strongly associated with:
coping with life challenges
lower levels of anxiety and depression
emotional wellbeing
healthy habits such as diet and exercise
more satisfying personal relationships

Who should attend:
This program is designed for anyone. Meditation experience is not necessary to participate in MSC.
Those interested in becoming MSC teachers. This program qualifies as one of the prerequisites for training as a Mindful Self-Compassion (MSC) teacher.

When is the program offered:
Weekly on Sundays on Zoom
Pacific (PT) 9am – 11:45am
Eastern (ET) 12pm – 2:45pm
Universal Time Coordinated (UTC) 5pm – 7:45pm
Central European (CET) 6pm – 8:45pm

***Please check your time zone. Note changes for Daylight Savings time in your region.***

January 23, 2022 – Session 1
January 30, 2022 – Session 2
February 6, 2022 – Session 3
February 13, 2022 – Session 4
February 20, 2022 – Session 5
February 27, 2022 – Retreat
March 6, 2022 – Session 6
March 13, 2022 – Session 7
March 20, 2022 – Session 8

Before registering, participants should plan to attend every session. MSC participants are asked to practice mindfulness and self-compassion at home working up to 1/2 hour per day during the course.
Consider joining our free Introduction to MSC live online event on January 9, 2022.

Once you register:
We will coordinate with you to have a chance to meet by phone or via Zoom at a time that works for you with either Stina or Cecilia. Practicing self-compassion has you connect with suffering and difficult emotions. We hold these interviews to orient you to the program, answer your questions, and determine readiness for the program. If you’ve experienced a traumatic event recently we recommend waiting a few months before taking the course.
Final registration for the program will be confirmed upon the completion of the intake interview. Following the intake interview reimbursement will be made available if required*

What you will need:
Strong and stable internet connection. This is a live online course.
A quiet place where you will not be interrupted during the classes and retreat
Prior to starting the program, please purchase The Mindful Self-Compassion Workbook by Kristin Neff, PhD and Christopher Germer, PhD as part of the course materials. The workbook is available at major online booksellers.

REGISTRATION DEADLINE: January 16, 2022
***Full refunds will be available up until the registration deadline ***
****In order to move forward with the group, a minimum of 8 participants is required. In the event of low registration a decision will be made by January 16, 2022. Registered participants will be entitled to a full refund and will be notified via email of any cancellation****

Your Instructors:
Cecilia Fernandez-Hall is a psychologist practicing in Massachusetts USA. She has been a teacher of Mindful Self-Compassion (MSC) since 2014 and hosts weekly online meditation sessions for graduates of MSC courses. Cecilia has practiced mindfulness meditation, with an emphasis on Mindful Self-Compassion, since 2010. She shares her life with her spouse, teenage children, and furry friends.

Stina Jørgensen is self-employed and offers Mindfulness and yoga courses. She is also a public speaker for the World Mental Health Day in Norway. Previously, she worked as a prison officer teaching cognitive behavioral change courses for the inmates and Motivational Interviewing for health care professionals. She recently completed her training as a teacher of Mindful Self-Compassion. She lives with her husband, their two teenage children, and loves being outdoors.

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