Ever feel self-critical, disconnected or alone?
Find it hard to forgive yourself?
Feel inadequate or doubt your own worth?
Find it difficult to admit your shortcomings?
Wish you could relate to yourself and others authentically and wholeheartedly?
Find yourself endlessly giving to others but not taking time to care for yourself?
The Mindful Self-Compassion (MSC) programme teaches us how to motivate ourselves and build our inner resources with kindness, compassion and wisdom. It blends mindfulness and self-compassion, allowing us insight into our emotional discomfort, together with the resources to help maintain balance, build resilience and decrease our suffering.
“Real fearlessness is the product of tenderness. It comes from letting the world tickle your heart, your raw and beautiful heart. You are willing to open up, without resistance or shyness, and face the world. You are willing to share your heart with others.” ~ Chogyam Trungpa
The three components of self-compassion are mindfulness, kindness and common humanity. With mindfulness, we get in touch with difficult feelings, with curiosity and open-mindedness. Kindness brings comfort and warmth to these same feelings, soothing our distress and refreshing our motivation. Connecting with others in the MSC programme reminds us that we all have flaws, that this is completely human, and that we’re all in this together.
Who can benefit from self-compassion?
Self-compassion can be learned by anyone, even those who didn’t receive enough affection in childhood or who feel uncomfortable being good to themselves. It’s the practice of repeatedly evoking good will toward ourselves and the courage to stand up against harm— especially the harm 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, maintaining healthy habits like diet and exercise and satisfying personal relationships. And it’s easier than you think.
After participating in this workshop, you’ll know:
—how to stop being so hard on yourself
—how to handle difficult emotions with greater ease
—how to motivate yourself with encouragement rather than criticism
—how to transform difficult relationships, both old and new
—mindfulness and self-compassion practices for home and everyday life
—the theory and research behind mindful self-compassion
—how to become your own best teacher
What to expect
Programme activities include meditations, 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 be able to practise self-compassion in daily life.
MSC is primarily a compassion training rather than a mindfulness training. Although mindfulness is the basis for self-compassion, in MSC we focus on building emotional resources rather than addressing old wounds. Positive change occurs as we develop the capacity to be with ourselves in a kinder, more compassionate way.
It is said that “love reveals everything quite unlike itself” and while difficult emotions may arise during the MSC programme for some of us, MSC teachers are committed to providing a safe, supportive environment for this process to unfold and making the journey enjoyable for everybody.
Expect 8 weekly 3-hour sessions and a half-day retreat. Prior to registering, participants should plan to attend every session and practise at least 30 minutes of mindfulness and self-compassion daily for the duration of the course.
Please note that we have a policy of not turning anyone away for financial reasons. We offer both concessions and scholarships. Please get in touch if you would like to come but cannot afford it.
Is MSC effective?
A randomised, controlled trial demonstrated that 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 mindfulness and self-compassion in their daily lives.
MSC was developed by Christopher K. Germer, PhD, leader in the integration of mindfulness and psychotherapy, and Kristin Neff, PhD, pioneering researcher in the field of self-compassion.