This 5-day residential program is an intensive form of the internationally recognized, eight-session Mindful Self-Compassion (MSC) training developed by Christopher Germer and Kristin Neff. It is open to laypeople and professionals alike. Participants will learn to: practice self-compassion in daily life, motivate themselves with kindness rather than criticism, meet difficult emotions with greater ease, transform challenging relationships, learn tools to manage caregiver fatigue, and teach simple self-compassion practices to others.

This program fulfills the prerequisite for MSC teacher training.

Detailed Information

Mindful Self-Compassion (MSC) is an intensive training retreat version of an empirically-supported 8-week program designed to cultivate the skill of self-compassion. Based on groundbreaking research by Kristin Neff and integrated with the clinical perspective of Christopher Germer, MSC teaches core principles and practices that enable participants to respond to difficult emotions with kindness 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 others, 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, connected, presence during difficult moments in our lives.

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 inflict on ourselves through self-criticism, self-denial, or self-absorption. Self-compassion provides emotional strength and resilience, allowing us to admit our shortcomings, forgive ourselves, motivate ourselves with kindness, care for others, and be fully human.

Rapidly expanding research clearly demonstrates that self-compassion is related to emotional wellbeing, lower anxiety and depression, maintenance of healthy habits such as diet and exercise, and more satisfying personal relationships.

Objectives

At the completion of this activity, participants should be able to:

• motivate themselves with encouragement rather than self-criticism
• relate to difficult emotions with greater moment-to-moment acceptance
• respond to feelings of failure or inadequacy with self-kindness
• begin to transform difficult relationships, old and new, through self-validation
• practice the art of savoring and self-appreciation
• integrate core mindfulness and self-compassion exercises into daily life
• teach simple self-compassion practices to patients, students, or clients

Who Should Attend?

This program is designed for members of the general public, as well as for professionals who wish to integrate self-compassion into their work. Participating in a MSC program satisfies a prerequisite for becoming a MSC program teacher. Meditation experience is not necessary to participate in this 5-day MSC program for professionals. All are welcome!

Training

Program activities include meditation, short talks, experiential exercises, group discussion, and home practices. The goal is to provide a safe and supportive environment for exploring how we typically respond when difficult emotions arise and to provide tools for becoming a warm and supportive companion to ourselves. The emphasis of the program is on enhancing emotional resources and personal capacities. Please note while there will be short periods of silence for practice, this is not a silent retreat. 

For more information on self-compassion, please see www.Self-Compassion.org and www.MindfulSelfCompassion.org

Participant Guidelines

The MSC program is a journey—an adventure in self-discovery and self-kindness. Compassion has the paradoxical effect of both soothing and comforting as well as opening us to emotional distress that we may have been unconsciously holding inside, often for many years. Therefore, some difficult emotions are likely to surface during the program as we grow in our capacity to embrace and heal them. Participants should consider whether this is the right time in their lives to open to the difficulties they have been holding. The teachers are committed to providing an environment of safety, support, privacy, individual responsibility, and a common commitment to developing compassion for oneself and others.

The following readings are optional and recommended:

Self-Compassion: The Proven Power of Being Kind to Yourself by Kristin Neff

The Mindful Path to Self-Compassion by Chris Germer

The Mindful Self-Compassion Workbook by Kristin Neff and Chris Germer

Compassion for Couples: Building the Skills of Loving Connection by Michelle Becker

Tentative Schedule

Sunday: Registration 2:00 – 5:00 pm, dinner: 6:30 – 7:30 pm, first session 7:30 – 9:30 pm
Monday, Tuesday & Thursday:  9:00 – 12:15 pm, 3:00 – 6:00 pm
Wednesday: 9:00-12:15 (afternoon free for personal practice)
Friday:  9:00 – 11:30 am

Altitude Advisory

Drala Mountain Center is situated just under 8000ft. Though rare, this is the lower threshold where one may begin to experience altitude sickness. This is more likely for visitors coming directly from sea level. If you are susceptible to altitude sickness or want to be cautious, it is best to spend a night before your arrival in Denver or Fort Collins to acclimatize. Symptoms generally subside within a day at elevation. To read more, click here: elevation sickness.