"A moment of self-compassion can change your entire day. A string of such moments can change the course of your life."
Mindful Self-Compassion (MSC) is an empirically-supported, 8-week, training program designed to cultivate the skill of self-compassion. Based on the groundbreaking research of Kristin Neff and the clinical expertise of Christopher Germer, SMC teaches core principles and practices that enable participants to respond to difficult moments in their lives with kindness, care and understanding.
The three key components of self-compassion are self-kindness, a sense of common humanity, and balanced, mindful awareness. Kindness opens our hearts to suffering, so we can give ourselves what we need. Common humanity opens us to our essential interrelatedness, so that we know we aren't alone. Mindfulness opens us to the present moment, so we can accept our experience with greater ease. Together they comprise a state of warm-hearted, connected presence.
Self-compassion can be learned by anyone, even those who didn't receive enough affection in childhood or who feel uncomfortable when they are good to themselves. It's a courageous attitude that stands up to harm, including the harm that 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.
The expanding research demonstrates that self -compassion is strongly associated with emotional wellbeing, less anxiety, depression and stress, maintenance of healthy habits such as diet and exercise, and satisfying personal relationships. And it's easier than you think.
After participating in this workshop, 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
Handle difficult emotions with greater ease
Transform challenging relationships, old and new
Manage caregiver fatigue
Practice the art of savoring and self-appreciation
What to expect
Program activities include meditation, 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 learn practices that evoke self-compassion in daily life.
MSC is primarily a compassion training program rather than mindfulness training like Mindfulness-Based Stress Reduction (MBSR), although mindfulness is the foundation of self-compassion. MSC is also NOT psychotherapy insofar as the emphasis of MSC is on building emotional resources rather than addressing old wounds. Positive change occurs naturally as we develop the capacity to be with ourselves in a kinder, more compassionate way.
It is said that "love reveals everything unlike itself." While some difficult emotions may arise when practicing self-compassion, MSC teachers are committed to providing a safe, supportive environment for this process to unfold, and to making the journey interesting and enjoyable for everyone.
MSC includes 8 weekly sessions of 3 hours each in addition to a 4-hour retreat. Prior to registering, participants should plan to attend every session and practice mindfulness and self-compassion at least 30 minutes per day throughout the program.
No previous experience with mindfulness or meditation is required to attend MSC. To insure safety, participants are asked to provide background information when they register for the program.
It is recommended that participant read one or both of following books before or during the program:
Self-Compassion: The proven Power of Being Kind to Yourself, by Kristin Neff
The Mindful Path oto Self-Compassion, by Christopher Germer
This program fulfills one of the prerequisites for becoming a MSC teacher. For more information on SMC and MSC Teacher Training, please visit www.CenterForMSC.org.
Group 1, Saturdays 2pm – 4.30pm
Week 1 November 2nd
Week 2 November 9th
Week 3 November 23rd
Week 4 November 30th
Week 5 December 7th
Week 6 (Retreat) December 14th (optional)
Week 7 February 15th
Week 8 February 22nd
Week 9 February 29th
MSC teacher-in-training Dalida Turkovic
Assistant Julia Feste
Dalida is the founder of the Beijing Mindfulness Centre, author of Mindfulness for Beginners, the book for mindful parenting, and holds certifications as Professional Certified Coach (ICF) and Mindfulness, Wellness and Somatic Coach (Mindfulness Coaching School). After completing Mindful Self-Compassion five-day intensive and teacher training programs, Dalida is now an MSC teacher-in training.
Her TEDx speech “The road less traveled” is available on https://www.ted.com/talks/dalida_turkovic_the_road_less_travelled