MSC Short Spring 2021

Download Course Flyer HERE


Meet Your Facilitator

Markus Bohlmann

Markus Bohlmann, PhD
Mindful Self-Compassion Teacher

“We need to train the heart before we follow it” ~ Joseph Goldstein

Want to learn to be kind to yourself? More loving and understanding of yourself, including your inner critic? Mindful Self-Compassion flies on the wings of awareness (of our suffering) and kindness, for it is only when we become aware of our suffering, we can hold it (and ourselves) with loving kindness. Join me, Markus Bohlmann, PhD, trained teacher of MSC through the Center for Mindful Self-Compassion, San Diego, on this adventure with MSC.

More About Markus HEREl

LISTEN to Markus on Soundcloud HERE

PRACTICE Mindful Self-Compassion Meditation with Markus HERE

PRACTICE Self-Compassion for Gay Men: A Gateway to Self-Acceptance HERE


MSC Resources

Self-Compassion Scale

The Five Myths of Self-Compassion Article

The Chemicals of Self-Compassion Article

SELF-COMPASSION AND LIFE SATISFACTION IN GAY MEN by Jennings

Research on Self-Compassion

MSC WORKSHOPS
(MINDFUL SELF-COMPASSION)

MSC Workshops“Rather than wandering around in problem-solving mode all day, thinking mainly of what you want to fix about yourself or your life, you can pause for a few moments throughout the day to marvel at what’s not broken. You”  ― Kristin Neff,  Self-Compassion: Stop Beating Yourself Up and Leave Insecurity Behind

Mindful Self-Compassion (MSC) is an empirically-supported program designed to cultivate the skill of self-compassion. 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.

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, 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 insure safety, participants are asked to provide background information when they register for the program.

It is recommended that participants read one or both of 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.

Two 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 course includes 8 weekly sessions of 2.5-3 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 Pathway Certification.

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

  • Informal practices
  • Formal and informal practices
  • 1 1/2-hour sessions
  • 2.5-3 hour sessions
  • No retreat
  • Optional half-day retreat
  • Core topics
  • Core topics and more to go deeper

Next Step: 8-week Course in MSC

Next Step: Teacher Training


Mindfulness Everyday Refund Policy for MSC Workshop: 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 thereafter.

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.