MSC Online Core Skills
This workshop is a 4-session, online introduction to Mindful Self-Compassion (MSC). MSC is an empirically-supported training based on the pioneering research of Kristin Neff and the clinical perspective of Chris Germer. The curriculum has been steadily refined since 2010 and taught to over 100,000 people worldwide.
This workshop is an opportunity to immerse yourself in the key practices and exercises of the 8-week program, from the comfort of your home, taught by the developers of the MSC program.
MSC combines 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 (emotions, sensations, thoughts). 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.
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, compassionate relationships. Self-compassion includes the capacity to comfort, soothe and validate ourselves, but also to protect and provide for ourselves, and to motivate ourselves to achieve our goals. Fortunately, anyone can learn self-compassion.
This event is a benefit for the non-profit Center for Mindful Self-Compassion, which means that the teachers are donating all teaching fees to fund the operations of the organization. All proceeds support the mission of CMSC to make the world a more compassionate place.
Sep 10, 13, 17, 20
Note: Classes will take place Friday Sept 11, 14, 18 & 21 5:00 – 8:00 am in Perth Australia and 7:00 – 10 am in Sydney
5-8 pm Eastern
4-7 pm Central
2-5 pm Pacific
9:00 pm -12:00 UTC
Kristin Neff & Chris Germer
What to expect
This workshop is completely live and online.
Program activities include short talks, meditation, 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.
No previous experience with mindfulness or meditation is required to attend this workshop.
The course takes place on the Zoom conference platform and is limited to 200 participants. Numerous 4-person breakout groups provide an opportunity for participants to connect and share their direct experience of the practices with others.
MSC is a resource-building program rather than a retreat.
In that regard, difficult emotions are likely to emerge as we give ourselves the kindness that we need. Participants are asked to attend to their own safety and wellbeing, and there will be trained MSC teachers ready to support participants as we proceed together through the course. We are committed to making the journey safe, interesting and enjoyable for everyone.
**Please be aware that this workshop will be video-recorded by CMSC and made available (and not downloadable) only to participants in the workshop for a period of three weeks after the conclusion of the program. You will be asked to acknowledge and accept this on the registration form.
What you will learn
Practice self-compassion in daily life
Understand the evidence-based benefits of self-compassion
Motivate yourself with kindness rather than criticism
Handle difficult emotions with greater ease
Manage caregiver fatigue
Increase your happiness with savoring and self-appreciation
Teach simple self-compassion practices to others
Self-compassion: What is it?
Self-compassion is the emotional attitude of bringing kindness to ourselves when things go wrong in our lives. Most of us easily treat our friends and loved ones with warmth, tenderness and patience when they struggle, fall short or fail at times in their lives, but we have a much harder time bringing those same qualities of compassion to our own selves in the same situations. Self-compassion is directed to the one who is suffering, and encourages us to consider the fundamental question of “What do I need?” By recognizing that difficulty is here (mindfulness), that these things are a part of every human life (common humanity), and connecting with our natural capacity for kindness toward suffering (self-kindness), we can develop healthy and enduring patterns of relating to all the circumstances of life.
Self-compassion: How to learn it
Self-compassion can be learned by anyone, even those who didn’t receive enough affection in childhood or who find it embarrassing to be kind to oneself. It’s a courageous mental attitude that stands up to harm, including the discomfort that we unwittingly inflict on ourselves through self-criticism, self-isolation, and self-rumination when things go wrong. Self-compassion provides emotional strength and resilience, allowing us to admit our shortcomings, forgive ourselves, and respond to ourselves and others with care and respect, and be fully human.
Included in this program
A premium aspect of this Core Skills training is the unique opportunity to engage in virtual practice group sessions while going through the Core Skills program. Most trainings do not include this kind of opportunity. These extra practice sessions are designed to help you maximize learning and get a jump start on integrating Mindful Self-Compassion into your life.
Self-Compassion Mentoring Sessions
Engage with highly trained and experienced Self-Compassion Mentors for on-the-spot learning and application of Self-Compassion skills and teachings.
Each Self-Compassion Mentor is a Certified MSC teacher, who has achieved the highest level of training in Mindful Self-Compassion.
Empower yourself and optimize learning by attending additional interactive practice sessions. What you can expect:
Clarify what you are learning
Apply skills immediately in real time
Answers to your questions
Deepen your understanding of Self-Compassion
Review, personalize and apply practices
Optimize learning in community through Common Humanity
Feel free to attend any or all of the following sessions with Cassondra:
Thursday, September 10, 8:00-9:00pm ET (Main Program Day)
Friday, September 11, 5:00-6:00pm ET
Sunday, September 13 , 8:00am-9:00pm ET (Main Program Day)
Monday, September 14, 5:00-6:00pm ET
Thursday, September 17, 8:00am-9:00pm ET (Main Program Day)
Friday, September 18, 4:00-5:00pm ET
Saturday, September 19, 1:00-4:00 ET
Sunday, September 20, 8:00-9:00pm ET (Main Program Day)
Monday, September 21, 5:00-6:00pm ET
Affinity groups are composed of Core Skills training participants who self-identify with a particular social-cultural identity (i.e. race, ethnicity, culture, sexual orientation, gender identity, ability-challenged, nationality, age, social class, etc.). With this shared identity they come together in a safe space to explore the intersection of their diverse experiences in relation to learning and practicing Mindful-Self-Compassion.
Each session is facilitated by a Certified MSC teacher / mentor and is offered freely as part of the program.
Mindful Self-Compassion Affinity Groups
Black, Indigenous and People of Color: BIPOC (underrepresented racial identities)
Lesbian, Gay, Bisexual, Transgender, Queer/Genderqueer, Intersex, Asexual, Pansexual and Other Identities: LGBTQIAP+ (sexual orientation, gender identity, nonbinary/gender expansion & expression)
Body-Based Ability Challenged (chronic pain, chronic medical conditions, physically challenged)
First Responders / Health Care Providers
Schedule for Affinity Group Sessions
Session 1 Friday, September 11, 7:00pm-8:15pm ET
Session 2 Monday September 14, 7:00pm-8:15pm ET
Session 3 Friday, September 18, 6:00pm-7:15pm ET
Session 4 Monday, September 21, 7:00pm-8:15pm ET
Continuing Education Credits
Continuing Education credits will be offered for some professions for the MSC Online Core Skills Training Workshop. Please see below for more information.
Continuing Education Credit for this program is provided by UC San Diego Center for Mindfulness. The UC San Diego Center for Mindfulness is approved by the American Psychological Association to sponsor continuing education for psychologists. The UC San Diego Center for Mindfulness maintains responsibility for this program and its content. This course offers 11.0 CE credit.
California licensed MFTs, LPCCs, LEPs, LCSWs:
Continuing Education Credit for this program is provided by UC San Diego Center for Mindfulness. The UC San Diego Center for Mindfulness is approved by the American Psychological Association to sponsor continuing education for psychologists. 11.0 CE Credit may be applied to your license renewal through the California Board of Behavioral Sciences. For those licensed outside California, please check with your local licensing board to determine if CE Credit is accepted.
UC San Diego Center for Mindfulness is approved by the California Board of Registered Nursing, Provider Number CEP16351, for 13.0 contact hours. Please check with your local board to see if California BRN contact hours are applicable.
Fees for CE credits: $45 USD (Submit when registering)
In order to receive CE credits you must attend the whole course. Credit will not be given for partial attendance. Please enter your License number on the online registration form. You will be required to sign-in/out for each session through Zoom, the online platform. There will also be an online evaluation to fill-out which will be emailed to you a few days after the workshop. CE Certificates will be emailed 4-6 weeks after the course.
An email will be sent to those registered for CE credits with more detailed information about a week before the workshop begins.
If you have any questions about CEs, please email [email protected].
Identify the three key components of self-compassion
Describe key research that supports the benefits of self-compassion
Apply techniques to increase self-compassion in everyday life
Use self-compassion to alleviate caregiver burnout
Implement self-compassion practice to motivate behavior change
Develop and apply self-compassion practices to respond to feelings of failure or inadequacy with self-kindness
Assess and manage difficult situations and emotions with greater moment-to-moment acceptance