Most of us feel compassion when a close friend is struggling. But what would it be like to receive the same caring attention from yourself when you needed it most? All that’s required is a shift in attention—recognizing that as a human being, you, too, are a worthy recipient of compassion.
This intensive version of the empirically supported Mindful Self-Compassion (MSC) program provides clear, warm guidance about how to cultivate 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.
MSC is designed for members of the general public. Meditation experience is not necessary to participate in MSC. All are welcome!
At the completion of this course, participants should be able to:
Self-compassion involves the capacity to comfort and soothe ourselves and to motivate ourselves with encouragement, when we suffer, fail, or feel inadequate. Self-compassion is learned in part by connecting with our innate compassion for others, and self-compassion also helps to grow and sustain our compassion for others. It is comprised of mindfulness, self-kindness, and community.
Fortunately, self-compassion can be learned by anyone, even those of us who did not learn these skills as children.
Burgeoning research shows that self-compassion is strongly associated with emotional wellbeing, coping with life challenges, lower levels of anxiety and depression, healthy habits such as diet and exercise, and more satisfying personal relationships. It is an inner strength that enables us to be more fully human—to acknowledge our shortcomings, learn from them, and make necessary changes with an attitude of kindness and self-respect.
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. For the full-text article, please click here (PDF).
It is an intensive training program rather than a retreat or a vacation. Program activities include short talks, experiential exercises, meditation, group discussion, and home practices.
The course begins with dinner at 6:00 pm on Sunday, December 8, 2019 and ends by 12:00 pm on Friday, December 13.
Sunday: 8:00-9:30 pm
Monday – Thursday: 9:15 am-12:45 pm
Monday, Tuesday and Thursday: 2:45– 6:15 pm
Friday: 9:30–12:00 pm
There may be optional sessions on Tuesday, Wednesday and Thursday evenings. And there may be optional morning meditations daily.
There are a limited number of scholarships available for this program. CMSC is especially committed to providing access to participants of color and members of other underserved groups and we prioritize scholarship applications of these individuals. If you are interested in a scholarship please email firstname.lastname@example.org.
Highly recommended while participating in the MSC course (but not necessary to read in advance):
It is recommended, but not required, that participants read the following two books before participating in MSC:
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