Mindful Self-Compassion (MSC)

8-week MSC Online Program

Winter 2024 Dates: February 15 — April 11, 2024

What is Mindful Self-Compassion?

Mindful Self-Compassion (MSC) is an 8-week evidenced-based, experiential program that is designed to bring about profound and lasting changes in the way people relate to themselves. The purpose of MSC is to help people a) know when they’re suffering and b) respond with kindness and understanding. The quintessential self-compassion question is, “What do I need?” For example, if you are feeling overwhelmed, you might ask the question more specifically, “What do I need…to feel safe?” If you are feeling overly self-critical, you might ask the question more pointedly, “What do I need…to feel comforted or supported?” MSC provides participants with intensive and systematic training in a variety of mind-body practices, and in integrating into one’s daily life what is discovered and learned through active participation in the program. MSC involves three core elements: mindfulness, self-kindness, and common humanity. Each week MSC introduces participants to different practices for cultivating inner strength in the midst of difficult life circumstances. MSC was developed in 2010 by Kristen Neff, PhD, and Chris Germer, PhD. I received my teacher training with both Kristen and Chris.

Proven Results

Scientific research has been, and continues to be, the cornerstone of the MSC program. Rigorous clinical studies indicate that the majority of people who complete the course report improvements to mental and physical health.

  • Self compassion is strongly associated with fewer negative states like depression, anxiety, stress, shame (Johnson & O’Brien, 2013; Stutts et al., 2018; Zessin, Dickhauser & Garbade, 2015), and negative body image (Braun, Park & Gorin, 2016).

  • It is also strongly linked to more positive states like happiness, life satisfaction, and optimism (Neff, Long et al., 2018). It’s also linked to better physical health (Sirois, 2015; Homan & Sirois, 2017).

  • By wrapping pain in the warm embrace of self-compassion, negative states are alleviated while positive states are generated.

Higher levels of self-compassion are linked to:

  • Increases in mindfulness and compassion for others.

  • Decreases in depression, anxiety, stress, and emotional avoidance.

  • Increases in social connectedness, life satisfaction, and happiness.

  • All gains in wellbeing maintained one year later.

Who Can Benefit?

MSC can be learned by anyone and is appropriate for people of all ages and backgrounds, including students, adults and seniors. People participate for reasons as diverse as:

  • Stress

  • Anxiety and panic

  • Depression

  • Feelings of being highly self-critical or self-judgmental

  • Feelings of loneliness, isolation, or disconnectedness

  • Working with negative thoughts, rumination, or the inner critic

  • Feelings of “not being enough”

  • Illness

What You Will Learn

Each week's class will have a combination of experiential practice including meditation and mindful movement, as well as dialogue and reflective inquiry. Each session is focused on a different theme that helps build the attitudinal foundation for self-compassion practice as well as integration into daily life. Through this course participants will be introduced to a variety of simple meditation and movement practices designed to cultivate presence, awareness and build inner strength. Practices include:

  • Journaling

  • Positive self-talk

  • Self-compassion meditation

  • Challenging your inner critic

  • Nature walks

Course Details for the Winter MSC Program

Free orientation session online Thursday, February 15th from 6:00pm - 8:30pm EDT. Required for class participation.

The 8-week class meets online Thursday evenings (6:00pm - 8:30pm EDT), from February 22nd — April 11th. The class also includes a half-day of practice on Saturday March 30th, which will be held online.