Mindful Self Compassion

Mindful Self-Compassion (MSC) is an evidence-based 8 session course designed to cultivate the skill of self-compassion.

What is self-compassion? It’s simply compassion turned inward. We're kind and understanding rather than harshly self-critical when we fail, make mistakes, or feel inadequate. We give ourselves support and encouragement rather than being cold or judgmental when challenges and difficulties arise in our lives.

MSC combines the skills of mindfulness and self-compassion in order to enhance our capacity for emotional well-being. In fact, research shows that MSC improves psychological wellbeing by reducing symptoms of stress, anxiety, or depression, and by increasing happiness and life satisfaction (Barnard & Curry, 2011; Macbeth & Gumley, 2012; Neff et al, 2018; Zessin, Dickhauser & Garbade, 2015). MSC training has also been found in studies to be associated with improved motivation, health-promoting behaviours, immune function, positive body image, and effective coping (Allen & Leary, 2010; Braun, Park & Gorin, 2016; Breines & Chen, 2012; Friis, Johnson, Cutfield & Consedine, 2016; Terry & Leary, 2011). Overall, research has shown us that self-compassion is not a trait you were born with, but rather a skill that can be honed.

In MSC, you will learn to:

  • Practice mindfulness and self-compassion in daily life

  • Understand the proven health benefits of self-compassion

  • Motivate yourself with kindness rather than criticism

  • Handle uncomfortable emotions with greater ease

  • Transform challenging relationships

  • Manage caregiver fatigue

  • Practice the art of savouring and self-appreciation

Next Course Date:

January 22nd to March 12th, 2025 - ONLINE via Zoom

Wednesdays from 4:30 to 7:00pm (PST)

Includes a silent retreat Febrruary 23, 2025 9:00am - 1:00pm

Facilitated by: Cassi Starc & Shannon Ellis

Cost: $595 (Earlybird Rate of $495 available until Jan 1) *Equates to $55/session - Includes 24 hrs instruction & practice resources

Optional Course Workbook: The Mindful Self Compassion Workbook

MSC was developed by Christopher Germer, PhD, a leader in the integration of mindfulness and psychotherapy (www.mindfulselfcompassion.org) and Kristin Neff, PhD, a pioneering researcher in the field of self-compassion (www.self-compassion.org).

Mindful Self-Compassion is a journey—an adventure in self-discovery and self-kindness. Self-compassion has the paradoxical effect of both soothing our emotional distress as well as opening us to the pain that we may have been unconsciously holding inside, often for many years. Therefore, challenging emotions are likely to surface during the program. 

MSC teachers are committed to helping participants feel safe and comfortable during the course. However, participants agree at the outset that they will take primary responsibility for their emotional well-being. Mindful Self-compassion is therapeutic, but it’s not therapy. It is not a replacement for medical or mental health care. 

MSC is designed for members of the general public. Meditation experience is not necessary to participate in MSC. Program activities include meditation, short talks, experiential exercises, group discussion, and home practices. The goal is for participants to develop the skills of mindfulness and self-compassion in order to increase life satisfaction, decrease anxiety, depression and stress, and increase resilience. 

This program fulfills one of the prerequisites for becoming an MSC Teacher. For more information on MSC and becoming an MSC Teacher, please visit www.centerformsc.org.

Questions?

Check out our frequently asked questions here. Not seeing your question here? Scroll down to send me a message with our question or to arrange a free 15-minute Discovery Call to see if MSC is the right fit for you right now.

  • Absolutely not! You don’t even have to have a formal meditation practice in the course if you don’t wish to - you may focus more on informal (in-the-moment) and behavioural (action-oriented) mindfulness & self-compassion practices.

  • Yes. There is an expectation that you can commit to 30 minutes per day of any mixture of informal and formal practices. If this sounds like a lot, don’t worry. Informal practices often take no extra time at all as they are tools you integrate into what you’re already doing in that moment. As for formal practices, you will be provided with audio guidance to try out the practice we introduce that week in class from your home between sessions.

    If you like to delve into the topic more between classes, we also send out weekly summary emails, audio guidance, and corresponding pages if you’d like to buy the Mindful Self Compassion Workbook to accompany the course. This is optional.

  • Absolutely! The ever expanding research body is one of the reasons I decided to become a teacher. You can find a list of articles with links to PDFs where there is open access here: https://self-compassion.org/publications-on-msc/
    Dr. Kirstin Neff recently wrote a review of the evidence to date in MSC here.

  • You can check out an article written by one of the psychologists who created the program here.

    You can also purchase the Mindful Self Compassion Workbook or check it out at your local library.

  • MSC has been shown to help burnout, particularly with healthcare workers. For a meta-analysis of the studies completed with HCPs since 2020 you can check out this article.

Get in touch.

Please feel free to contact me here with questions or if you would like to set up a quick call to discuss if MSC is the right fit for you.