
Online Silent Retreat
November 14 - 19th, 5-day Live Online Silent Retreat with Sydney Spears and Tracy Ochester
November 14 - 19th, 5-day Live Online Silent Retreat with Sydney Spears and Tracy Ochester
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5-day Live Online Silent Retreat: Being With the Wisdom of Self-Compassionate Embodiment with Sydney Spears and Tracy Ochester
November 14 - 19th, 2025
Being with the Wisdom of Self-Compassionate Embodiment
The theme of this silent retreat is a time for us to practice self-compassion with special attention toward deepening our mind-body awareness in life and expanding the practice of being embodied. This practice of embodiment is about mindfully “noticing and feeling” the various sensorimotor experiences that are always present within the container of our bodies. Many humans tend to give greater attention to thinking and verbal language as their primary focal points of experience. However, our bodies are continuously communicating with us through sensations, physical experiences, emotions, postures, gestures, and many other expressions of non-verbal body language. These particular somatic (bodily) expressions often contain very useful information and offer us important non-verbal messages of wisdom about our mind-body experiences, joyfulness, difficulties, needs, sense of self, relationships, and choices. Practicing self-compassion and other relevant contemplative practices can be a supportive resource when exploring the non-verbal messages of our bodies. Embodied self-compassion and compassion for others is about experiencing our precious lives beyond just paying attention to the dominant lure of constant over-thinking. It is an invitation to practice truly being with and honoring the wisdom of our bodies.
In this silent retreat, we will offer embodied practices to cultivate spaciousness, meditative experiences, exercises, movement experiences, reflective experiences, and other contemplative experiences. These practices will help us cultivate self-compassionate mind-body balance. By engaging in these practices, we can open ourselves to a gateway of uncharted awareness, truth, and expansion toward the seat of our self-compassionate innermost way of being in life.
Schedule (subject to change):
Friday, November 14th, 4-6:30 p.m. Pacific
- 4-5 p.m. Introductions and Overview
- 5-6:30 p.m. Opening Practice
Saturday, Sunday, Monday, Tuesday November 15-18, 7 a.m.-7 p.m. Pacific
- 7-8 a.m. Guided Movement Practice
- 8-10 a.m. Breakfast and Personal Practice
- 10-12 p.m. Practice Period
- 12-2 p.m. Lunch and Personal Practice
- 2-5 p.m. Practice Period
- 5-7 p.m. Dinner and Personal Practice
- 7-8 p.m. Optional Self-led Practice (guidance will be provided)
Wednesday, November 19, 7 a.m.-noon Pacific
- 7-8 a.m. Guided Movement Practice
- 8-10 a.m. Breakfast and Personal Practice
- 10 am-12 pm Practice Period & Closing
MSC Teachers receive a $100 discount, please email professionaltraining@centerformsc.org to request code prior to purchase.
Your Retreat Leaders:
Sydney Spears and Tracy Ochester are both highly experienced Mindful Self-Compassion Teachers and Retreat leaders in both online and in-person events.
About Sydney:
- Certified Mindful-Self Compassion teacher and Director of Diversity, Equity, Inclusion, and Belonging (DEIB) at the Center for Mindful Self-Compassion.
- Part-time faculty at the University of Kansas-School of Social Welfare, teaching diversity, anti-oppression, social justice, and clinical social work courses
- Passionate about advancing social equity for racialized and underserved populations, focusing on systemic injustices.
- Integrates anti-oppressive and trauma-sensitive practices in psychotherapy as a licensed clinical social worker.
- Specializes in working with survivors of chronic stress and trauma related to family relationships and sociocultural trauma.
About Tracy:
- A licensed psychologist in private practice in Kansas City
- Certified Mindfulness Based Cognitive Therapy (MBCT) Teacher
- UCSD MBPTI approved Mentor
- Trained Mindfulness Based Relapse Prevention Teacher
- Registered Yoga Teacher
- She also serves as the Heart-Mind Coordinator for the Midwest Alliance for Mindfulness, a nonsectarian organization supporting the practice of mindfulness in the heartland.
Early Bird pricing ends November 1st, Register now and save $100. Registration closes November 13th, or when class is at capacity.
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Mindful Self-Compassion Silent Retreat
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Overview
CMSC’s retreats are based on the research and teachings of Drs. Kristin Neff and Christopher Germer, the co-developers of the Mindful Self-Compassion (MSC) Program, as well as ancient wisdom practices from several traditions. The retreats offer an opportunity to renew and deepen our practice within an environment enhanced by silence. CMSC retreats are offered in three time zones (Americas, Europe/Middle East/Africa, and Australia/Asia) to appeal to a global audience. The retreats are led by experienced teachers who have been invited by CMSC to teach their retreats. CMSC’s retreats also serve as an opportunity for MSC teachers to continue to build their affect tolerance and equanimity so that they may hold their steady seat while teaching MSC.
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Benefits of 5-Day Silent Retreat
A silent retreat is a vital way to go inward and nourish our personal meditation practice. It is life-enhancing for everyone who attends (virtual or in-person) and particularly important for those who work with mindfulness-based interventions. Silent retreats offer long-term benefits and a way to be in community with other human beings, honoring the varying degrees of our diverse backgrounds and lived experience. Our attention during this retreat will be on how we can build our resilience and enhance our capacity to meet our challenges with equanimity, strength, and compassionate awareness.
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CMSC-Sponsored Silent Retreats
This retreat is open to:
Anyone who wishes to train to teach MSC, MBSR, and similar programs. This retreat meets the teacher training prerequisite of most mindfulness-based teacher training programs including those from CMSC, USCD, and Brown University.
Anyone who is already teaching such courses and would like the opportunity to deepen their personal practices in an environment that many teachers have called restorative. We strongly encourage all MSC and MBSR teachers to participate in retreats on a regular basis.
Any graduates of MSC, MBSR, and similar courses who do not aspire to teach but wish to deepen and strengthen their practices.
The practices in this retreat are inspired by, and drawn from, the MSC and MBSR programs. Participants will engage in full days of mindfulness and compassion meditation practices, including periods of sitting, walking, and gentle yoga. There will be some instructional and inspirational talks as well as opportunities to meet with the teachers in small groups to explore any questions that arise. There is also time set aside each day for self-care and for informal practices.
Silent retreats are designed to support participants in:
- Nurturing a deeper and more embodied meditation practice.
- Developing greater awareness and compassion for what it means to be fully human.
- Discovering practices that can enrich and support our lives well beyond the time of the retreat.
- Coping with the stresses and challenges of life.
- Embracing who we are and releasing harsh judgments, self-criticism, and shame.
- Opening to experiences of calmness, clarity, insight, kindness, acceptance, and love.
- Preparing oneself to teach and (especially important for teachers) allowing yourself to be a student of the practices.
- Benefitting from the richness that arises from practicing mindfulness and self-compassion in a safe and supportive community and with experienced
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Online Retreats
Program Details
Certified MSC Teachers, will be holding the retreat virtually. They will guide you through the retreat just as they would in person, while you can stay healthy, safe and sleep in your own bed. There will be full days of mindfulness and compassion meditation practice, walking meditation, Mindful Movement, talks, teachings, and opportunities to meet in small groups once during the retreat.
CMSC Retreat Standards For Teacher TrainingHere are CMSC’s Retreat Standards that fulfill the retreat requirement towards Teacher Training in MSC:
- A retreat must be at least 5 full days in length.
- A retreat is to be led by teachers (not a self-guided retreat). At least one of the teachers must have been trained in leading retreats.
- Retreat must include at least 7-8 hours of dedicated formal meditation practice time per day. This would mainly consist of sitting meditation alternating with periods of movement practice such as walking meditation and/or mindful yoga. Loving Kindness meditations and guided body scans can also be included.
- Informal practice is quite valuable, too, (such as yogi jobs at a meditation center or mindful cooking/cleaning at home), but such informal practices would be in addition to the 7-8 hours of formal practice.
- Participants are to be in silence for the full retreat except for brief periods when they might meet with the retreat teacher privately or in small groups.
- The focus of the retreat practices is the cultivation of mindfulness and compassion.
- Reading and writing during the retreat are discouraged in most situations, except for perhaps journaling. Rather, a continuity of practice (formal and informal) is encouraged.
- If the retreat is held at a retreat center, then the use of cell phones and other Internet connected devices is strongly discouraged.
- If the retreat is online, participants will be using the Internet for Zoom, but other apps such as email and web browsers should be turned off for the duration of the retreat. The use of additional electronic devices is strongly discouraged (unless required for emergencies and health reasons). Also, retreats at home will require some advance planning (and significant discipline and commitment during the retreat) to ensure that relationships at home and work-related communications do not interfere with the retreat practices and focus.
FAQs & Important Information
If I'm unable to attend, can I request a refund?
If I’m unable to attend, can I request a refund?
Our entire Refund Policy is located here: https://centerformsc.org/cmsc-policies/
We encourage you to review the Refund Policy in its entirety. Below is important information that we would like you to be aware of before choosing to make a financial commitment with us.
All refund requests must be made via the refund request form at the link above.
Refunds must meet specific terms of eligibility to include the reason for requesting a refund.
Our Refund Policy (at the link above) includes details on when we are able and are not able to issue a full refund.
All refund request forms are reviewed by a small team of our staff. We ask for your patience and understanding when requesting a refund.
If you have any questions after reviewing our Refund Policy, feel free to reach out to us at hello@centerformsc.org
Important Info: Mindful Self-Compassion is not a substitute for Therapy
Our programs are designed to teach participants the tools needed to develop and cultivate a mindfulness and self-compassion practice.
It is not a substitute for mental health care, personal therapy or medical treatment.
Personal safety and emotional wellbeing are the foundation of self-compassion training and you are primarily responsible for your own safety.
Teachers and facilitators are not expected or able to provide medical and/or psychological care. Course experiences may bring up challenging memories or feelings.
If you have a history with a serious mental health condition or other concerns you think may impact your ability to take this course, please contact CMSC or your healthcare professional to determine if this course is right for you. Your personal contact information may be used in the event the teacher or facilitator reasonably determines a need to call emergency services on your behalf.
Important Info: Productive Participation in Courses & Workshops
Participation is at the discretion of the teachers and facilitators at all times.
If, in the opinion of the teachers and facilitators, you are unable to participate productively and appropriately in the course or workshop you have registered for, you may be asked to discontinue.
Decisions of removal are to ensure CMSC provides the safest space possible for our participants and teachers. Please see our refund policy regarding necessary participant removal.
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