Mindful Self-Compassion (MSC)
MSC Overview
Mindful Self-Compassion (MSC) is an empirically-supported program designed to deepen self-compassion learning and skills. Based on the groundbreaking research of Kristin Neff and the clinical expertise of Christopher Germer, MSC teaches core principles and practices that enable participants to respond to difficult moments in their lives with kindness, care and understanding.
Mindfulness Everyday offers MSC in various formats and for various audiences: MSC Short Course, MSC 8-week program, MSC for Teens, and MSC for Gay Men.
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. Self-compassion adds a state of warm-hearted, connected presence.
Self-compassion can be cultivated by anyone, even those who didn’t receive enough affection in childhood or feel uncomfortable when they are good to themselves. Fierce self-compassion is also a courageous attitude that stands up to harm, including the harm that we unwittingly inflict on ourselves through self-criticism, selfisolation, 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. More than 1,600 research articles support the benefits of self-compassion for our wellbeing and overall health (such as eating healthier, being happier, and getting through tough situations like a divorce with more ease).
What to Expect
MSC is primarily a compassion training program. MSC is not psychotherapy though it can be therapeutic. The focus of MSC is on resource-building rather than addressing old wounds. Positive change occurs naturally as we develop the capacity to be with ourselves in a kinder, more compassionate way.
While some difficult emotions may arise when practicing self-compassion (“love reveals everything unlike itself”), 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.
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.
Prerequisites
No previous experience with mindfulness or meditation is required to attend MSC. To ensure safety, participants are asked to provide background information when they register for the program.
It is recommended that participants read one or both of the following books before or during the program:
• Self-Compassion: The Proven Power of Being Kind to Yourself, by Kristin Neff
• The Mindful Path to Self-Compassion, by Christopher Germer
•The Mindful Self-Compassion Workbook, by Christopher Germer and Kristin Neff
Participants are encouraged to bring a journal to the course for their reflections.
Four Formats
MSC is offered in 8-week and a 6-week format. Both programs include meditation, short talks, experiential exercises, group discussion, and home practices.
The 8-week MSC course includes 8 weekly sessions of 2.5 to 3 hours each, in addition to a 3-hour retreat. This program fulfills one of the prerequisites for becoming a MSC teacher. For more information on MSC and MSC Teacher Training, please visit www.CenterForMSC.org
The 6-week (SC-MSC) short course adaptation is designed for those who are short on time and don’t want to commit to a longer program just yet. The 6-week short course is ideal for those who are curious about MSC and want to have a taste of the longer program. This program fulfills one of the prerequisites for becoming a SMART facilitator. More information HERE: SMART Facilitator Training Certification.
MSC for Teens (MSC-T) is an empirically-supported, 8-week course designed to cultivate the skill of self-compassion in teens. During the 8-session, 1.5 hour program, teens engage in developmentally appropriate activities and carefully crafted practices and meditations, allowing them to learn how to navigate life’s emotional ups and downs with greater ease.
MSC for Gay Men – is an application of the MSC program that accommodates the lived experience of gay men. Topics include minority stress, masculinity, sexuality, and self-worth. As a closed group, we create a safe and brave space of belonging together.
If you wish to be kept informed of our next offerings of the courses, please sign-up here:
The 6-week course includes 6 weekly sessions of 1 1/2 hours each. The course:
• Articulates basic theoretical underpinnings of self-compassion
• Develops and applies informal self-compassion practices to challenges of daily life. We learn to prevent caregiver fatigue, handle difficult emotions, align ourselves with our core values and motivate ourselves with kindness rather than criticism.
• Builds community through a network of participants so you don’t feel alone
6-Week Short Course in MSC | 8-Week Course in MSC |
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Next Step: 8-week Course in MSC | Next Step: Teacher Training |
Meet Your Facilitator
Markus Bohlmann, PhD, certified MSC teacher, is the Regional Coordinator for Mindful Self-Compassion in Europe. In his role at the Center for Mindful Self-Compassion (CMSC), Markus coordinates between the various countries in Europe where MSC is taught and CMSC in North America. Markus focuses on community building, encourage collaboration, advocating for local interests, and acting as an ombudsperson for conflicts. Upon being appointed to this role, Markus shared, “Building community and becoming visible are steps towards personal and collective healing. As MSC grows in the world, I feel we need to foster the growth of communities that hold space for equity, diversity, inclusion and belonging. This inclusion of diverse, and at the same time, interwoven experiences and histories has become part of the European tapestry of countries and languages that come together as MSC Europe – CMSC’s strongest partner – with the International European Council as its governance circle.
Mindfulness Everyday Refund Policy for MSC Course: We are confident you will find our classes enjoyable and beneficial. However, we do understand there are times when you may need to drop out of the course. Our refund policy is to provide a full refund, less a $50.00 administration fee, if the request is in writing and received by us, at least 5 business days prior to the course start. For subsequent written requests to withdraw, received by us up to 48 hours prior to the start of the second class, a refund of course fee will be given, less $100.00 to cover our costs up to that time (not including materials received). Course fees will not be refunded after that.
To request a refund, please send an email to payments@mindfulnesseveryday.org, indicating your name, the name of the class, reason for the refund, and a phone number where you can be reached in case of questions. *Prices quoted may change without notice reflecting market changes beyond our control.
Insurance: MSC is not therapy or medical treatment. However, some insurance plans do cover health education and wellness classes. If your plan covers the MSC program, we will provide the information you need to request reimbursement directly from your insurer.