about the course

Spring Mindful Self-Compassion Course

With Self-Compassion, we bring kindness, understanding and care to ourselves in moments of difficulty, just as we would do for a good friend.

This course is open to anyone who would like to learn the skills of self-compassion, regardless of meditation experience.  All are welcome!

This companion workbook is required for the course.  Register by March 15th and receive the workbook for free. 

24 CEU’s available for psychologists, psychotherapists and nurses, please see details below.  

Click here to learn more  including learning objectives.

Days
Hours
Minutes

…till the first class begins. 

When
Saturdays
April 10 through June 12
10am – 12:15pm

Where
Zoom

Cost
$395 (additional $100 for  CEU’s)

Class size is limited.  No one will be turned away due to limited funds; Please be in touch to discuss an arrangement that fits your circumstances.

What To Expect

Mindful Self-Compassion (MSC) is an empirically-supported 8-week course designed to cultivate the skill of self-compassion. It was developed by Christopher Germer, PhD, a leader in the integration of mindfulness and psychotherapy and Kristin Neff, PhD, a pioneering researcher in the field of self-compassion. We have adapted the 8-week curriculum to 10 weeks of 2 1/4 hours per week, plus a longer retreat week 7, in order to prevent Zoom fatigue.

MSC combines the skills of mindfulness and self-compassion to enhance our capacity for emotional wellbeing. Mindfulness is the first step – turning with loving awareness toward difficult experiences (thoughts, emotions, and sensations). Self-compassion comes next – bringing loving awareness to ourselves. Together, mindfulness and self-compassion comprise a state of warm, connected, presence during difficult moments in our lives.

Most of us feel compassion when a close friend is struggling. What would it be like to receive the same kindness and compassion that you give to others when you suffer, fail, or feel inadequate? All that is required is a simple U-turn – including yourself in the circle of your compassion.  Self-compassion is essentially a humble enterprise.

Self-compassion involves the capacity to soothe, comfort, and validate ourselves, as well as to protect, provide for and motivate ourselves, when things go wrong in our lives.  It is learned, in part, by connecting with our natural compassion for others. Learning how to be self-compassionate also helps us sustain and expand our compassion for others.

Numerous research studies show that self-compassion is strongly associated with emotional wellbeing, coping with life challenges, lower levels of anxiety and depression, healthy habits such as diet and exercise, and more satisfying personal relationships. It is an inner strength that enables us to be more fully human—more fully ourselves.

And fortunately, self-compassion can be learned by anyone!

MSC is designed for members of the general public. Meditation experience is not necessary to participate in MSC.  All are welcome! The program is based on the values of equity, diversity and inclusiveness. Participants should also be aware that MSC is mindfulness-based compassion training.  Mindfulness and compassion go hand-in-hand, but our main purpose is compassion training.

Program activities include short talks, experiential exercises, meditation, group discussion, and home practices).  MSC 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, including past trauma. 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 wellbeing.

MSC is therapeutic, but it’s not therapy. The emphasis of the program is on building the resources of mindfulness and self-compassion.  MSC is not a substitute for medical or mental health care. In a randomized controlled study, improvements were linked to how much a person practiced in their daily lives.  MSC participants are asked to practice mindfulness and self-compassion at home for up to ½ hour per day, and teachers guide and support participants in that endeavor. 

MSC has a number of learning learning objectives:

  • Describe the theory and research supporting mindful self-compassion
  • Develop and apply self-compassion practices to motivate themselves with encouragement rather than self-criticism
  • Assess and manage difficult situations and emotions with greater moment-to-moment acceptance
  • Develop and apply self-compassion practices to respond to feelings of failure or inadequacy with self-kindness
  • Transform difficult relationships, old and new, through self-validation
  • Utilize the art of savoring and self-appreciation to overcome negative attention bias
  • Apply core mindfulness and self-compassion practices into daily life
  • Demonstrate simple self-compassion practices to patients, students, or clients

The Mindful Self-Compassion program can benefit those who are new to mindfulness practices and also experienced meditators. No previous experience with mindfulness or meditation is required. Registration for the course is required, and participants are asked to provide background information when they register. This course fulfills a requirement for MSC Teacher Training. For more information on MSC and MSC Teacher Training, please see the Center for Mindful Self-Compassion.

Carolin Grampp – I am a facilitator at University College Dublin’s business schools in Ireland with a background in psychology and management. My university modules focus on the development of soft skills through direct experience of a range of science-based practices and reflections. My passion to explore techniques which positively affect mental and physical health comes from my own experience of pain, grief and the challenges associated with caring for my mother who suffered from Parkinson’s and Dementia. In addition to working at the university I facilitate contemplative practices including Mindful Self-Compassion and Positive Neuroplasticity Training. My Mindful Self-compassion (MSC) journey started in 2013 when I was offered a last minute cancelation to attend an MSC Intensive on Holy Isle in Scotland with Chris Germer and Kristin Neff followed by teacher training in 2014 and certification in January 2017 through UC San Diego (USA) under the guidance of Michelle Becker. I have facilitated sessions online since 2015 when I co-created the Center for Mindful Self-Compassion’s Community of Practice practice sessions and currently I am also contributing to the free global practice sessions.

Nancy Lustgarten– I have been a licensed acupuncturist in Massachusetts since 2000. In October, 2008, I attended The School for The Work of Byron Katie. I then began the coaching branch of my practice, facilitating Inquiry, as well as integrating this work into my acupuncture practice. In 2015, I enrolled in a 2 1/2 year meditation program called The Three Doors. The teachings in this program are rooted in the Dzogchen tradition of Bon Buddhism, and emphasize the power of meditation for self-discovery, personal transformation, and benefitting others. After completion of this program, I began to lead guided mindfulness classes. Then in 2019, I discovered the Mindful Self-Compassion program, which was a perfect addition to my 3 Doors training. My personal practice was so enhanced by this new material that I went on to complete MSC Teacher Training in January 2020, and I taught my first class in Fall, 2020. I am officially a teacher in training and plan to pursue full status as a certified MSC teacher.  I have been offering a weekly drop-in mindfulness and self-compassion guided practice since the start of the pandemic.

CEU’s available at an additional fee of $100 for the following professions:

Psychologists: Continuing Education Credit for this program is provided by UC San Diego Center for Mindfulness. The UC San Diego Center for Mindfulness is approved by the American Psychological Association to sponsor continuing education for psychologists. The UC San Diego Center for Mindfulness maintains responsibility for this program and its content. This course offers 24.0 hours of credit.

California licensed MFTs, LPCCs, LEPs, LCSWs: Continuing Education Credit for this program is provided by UC San Diego Center for Mindfulness. The UC San Diego Center for Mindfulness is approved by the American Psychological Association to sponsor continuing education for psychologists. 24.0 contact hours may be applied to your license renewal through the California Board of Behavioral Sciences. For those licensed outside California, please check with your local licensing board to determine if APA accreditation meets their requirements.

Nurses: UC San Diego Center for Mindfulness is approved by the California Board of Registered Nursing, Provider Number CEP16351, for 28.75 contact hours.

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