ONLINE • Mindful Self-Compassion

April 7–May 26, 2022

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Mindful Self-Compassion (MSC) is an empirically-supported 8-week training 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. Attending the MSC program can assist in transforming your relationship with yourself through the notion of “attending and befriending.” The formal and informal practices taught in the MSC program are intended as a way of developing a mindful, warm, and kind friendliness to one’s self.

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 in those difficult times. Common humanity opens us to our essential interrelatedness so that we know we aren’t alone, and we understand the fact that being human meansMindful self-compassion making mistakes and having our glitches. Mindfulness opens us to the present moment, so we can get a more clear picture of our experience, thus learning to accept it with greater ease. Together they comprise a state of warm-hearted, connected presence.

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 unwittingly inflict on ourselves through self-criticism, self-isolation, 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.

Rapidly expanding research demonstrates that self-compassion is strongly associated with emotional wellbeing, less anxiety, depression, and stress, maintenance of healthy habits such as diet and exercise, and satisfying personal relationships.

After participating in this workshop, you’ll be able to:
•  Practice self-compassion in daily life
•  Understand the empirically-supported benefits of self-compassion
•  Motivate yourself with kindness rather than criticism
•  Meet difficult emotions with greater ease
•  Begin to transform challenging relationships, old and new, with self-validation
•  Manage empathy fatigue
•  Practice the art of savoring and self-appreciation

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 this MSC program satisfies a prerequisite for becoming a MSC program teacher. Meditation experience is not necessary to participate in this 8-week MSC program. All are welcome!

What To Expect

Program activities include meditation, short talks, experiential exercises, group discussion, and home practices. The goal is for participants to directly experience self-compassion and learn practices that evoke self-compassion in daily life.

The 8-week format consists of 8 weekly, 3-hour sessions with 15 min breaks in a classroom/discussion group format, plus a 3-hour retreat. Participants should plan to attend every session and practice mindful self-compassion for at least 30 minutes per day throughout the program. This class is often most easily integrated into our lives and offers an extended opportunity to deepen and solidify our practice.

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. 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.

It is recommended, but not required, that participants read the following:
• 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 Kristin Neff & Christopher Germer

Schedule

This course meets once a week on Thursdays, for eight weeks, from April 7 to May 26, 2022.

There is also a three-hour retreat on Sunday, May 15th.

All sessions are three hours long.

Weekly Thursday Sessions
Mountain Time: 5pm – 8pm

One-time Sunday Retreat, May 15th
Mountain Time: 10am – 1pm

Of course, you may join from any timezone.

Scholarships

If you are in need financially, we have a limited number of scholarships available. Please apply here by Wednesday, March 30, 2022. Scholarships are awarded on a first-come basis, please apply early.

Recording

This program will NOT be recorded.

Testimonials

“Megan combines impeccable organizational skills, warmth, and deep kindness that is quite unique. It was a joy and an honor to be in her MSC class. I will apply the principles I’ve learned for the rest of my life and Megan was an incredible teacher to learn from.” -Roman S.

“Megan’s class had a special quality of always making me feel “right” — in my mind, my body, and life experience. Her gift is her compassion and ability to listen, no matter the circumstance. She is a skillful facilitator. And she has a gentle way of asking thought-provoking questions that always lead to me finding my own truth.” -Jess N.

“What a gift! I came to the Mindful Self-Compassion course intending to learn better ways to teach compassion in the addiction recovery field. I did. Most importantly I had many deeply moving experiences and I was profoundly changed. The tools will stay with me, my skills in self-compassion are growing and my contentment is deepening.” -Andy L.

“I loved the whole MSC class. I learned a lot about my very loud critical voice in my head, and how to balance it out with my compassionate voice. And I actually am doing it! Real and applicable.” -Anonymous

Presenter

Megan Prager, M.A.

Megan Prager is Co-Founder of Mindful Labs and Compassion Programs Director at UC San Diego Center for Mindfulness. She is a Certified Mindfulness Based Stress Reduction Instructor (MBSR), a Certified Mindful Self-Compassion Instructor (MSC), a Certified Compassion Cultivation Instructor (CCT), a Compassion for Couples Instructor (CFC), and a Foundational Dyad Program Instructor (FDP). Megan is […]

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