Mindful Self-Compassion (MSC)
"Be gentle with yourself, learn to love yourself, to forgive yourself, for only as we have the right attitude toward ourselves can we have the right attitude toward others."
- WILFERD PETERSON
WHAT IS MINDFUL SELF-COMPASSION?
As human beings, it is inevitable to make mistakes or feel a sense of inadequacy. When we are going through difficult times, we may notice we tend to be more critical of ourselves versus how we would treat other people in similar situations.
The Mindful Self-Compassion (MSC) program is an empirically supported, 8-week training program designed by Kristin Neff, PhD and Christopher Germer, PhD at the Center for Mindful Self-Compassion (CMSC) to cultivate the skill of self-compassion. MSC 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 inter-relatedness, 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. MSC is primarily a compassion-based training rather than mindfulness-based training, although mindfulness is the foundation of self-compassion.
Rapidly expanding research demonstrates that self-compassion is strongly associated with emotional well-being, less anxiety, depression and stress, maintenance of healthy habits such as diet and exercise, and satisfying personal relationships.
COURSE FORMAT
Mindful Self-Compassion is offered in several formats:
Original 8-week Program (total 26 hours)
Short Course in MSC (SC-MSC) – 6 sessions, 60 to 75 mins each.
(*) 5-day MSC Intensive – may be residential or non-residential.
(*) 2-day Core Skills or taught over four half-days (12 hours).
(*) Offered only by fully Certified MSC Teachers.
The original 8-week MSC course consists of 8 weekly sessions of 2.75 to 3 hours each, in addition to a 4-hr Day of Retreat held usually between the fifth and the sixth sessions on a weekend, and approximately 30 minutes of daily home practice. An Orientation Session will usually be held before the course commences. Prospective participants are encouraged to attend the Orientation Session to explore if the course fits their needs before they make a commitment to enrol in the course. Participants will be provided with course materials such as audio-guided meditation practices and handouts (included in the course fee).
Session Themes
Session 1: Discovering Mindful Self-Compassion
Session 2: Practicing Mindfulness
Session 3: Practicing Loving-Kindness
Session 4: Discovering Your Compassionate Voice
Session 5: Living Deeply
Session R: Half Day Retreat
Session 6: Meeting Difficult Emotions
Session 7: Exploring Challenging Relationships
Session 8: Embracing Your Life
WHAT IS TAUGHT IN THE 8-WEEK COURSE
Program activities include formal practices cantering on Affectionate Breathing and variations of the Loving-Kindness Meditation. Various guided self-reflective exercises, brief topics and group discussions are included in each session. Informal self-compassion practices are also taught to establish mindfulness and self-compassion in our daily lives.
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WHAT PARTICIPANTS ARE SAYING