Center for Mindful Self-Compassion

For someone to develop genuine compassion towards others, first he or she must have a basis upon which to cultivate compassion, and that basis is the ability to connect to one’s own feelings and to care for one’s own welfare… Caring for others requires caring for oneself.
Tenzin Gyatso, the 14th Dalai Lama

 

About the course

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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 (Booking information below).

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. 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. And it’s easier than you think.

 

After participating in this programme, 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
  • Handle difficult emotions with greater ease
  • Transform challenging relationships, old and new
  • Manage caregiver fatigue
  • Practice the art of savoring and self-appreciation

 

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

 

What To Expect

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

MSC is primarily a compassion training program rather than mindfulness training like Mindfulness-Based Stress Reduction (MBSR), although mindfulness is the foundation of self-compassion.  MSC is also not psychotherapy insofar as the emphasis of MSC is on building emotional resources rather than addressing old wounds.  Positive change occurs naturally as we develop the capacity to be with ourselves in a kinder, more compassionate way.

It is said that “love reveals everything unlike itself.” While some difficult emotions may arise when practicing self-compassion, 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.

MSC includes 8 weekly sessions of 3 hours each, in addition to a 4-hour retreat.  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.

 

Support during the course

Should you experience any difficulties in connection with the course in between the sessions, your teacher will be available via e-mail during the week and you can also make contact with them on the phone. It is important to use this as a resource rather than get stuck in any difficulty. It is also helpful to ask a friend or if appropriate, a therapist to be available for personal support during the course. The course teacher is available for support in connection with issues arising through the course and the mindfulness practice but is unable to offer therapeutic support should it be needed.

 

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


Booking a place

Standard course fee £195 (there are a small number of concessions available for people on state benefit or low income).

You can reserve a place on the course by completing the below booking form and paying the full course fee.

docMSC-booking-form.doc

  • You can pay by cheque, cash or BACS.
  • Please let me know when you make a payment.
  • If you would like to send a cheque let me know and I'll forward you the address. Please make cheques payable to C. Power.
  • For BACS payments: Bank Name: The Cooperative Bank, Sort Code: 089300, Account Number: 78077214. Please use your full name as a reference.
  • A receipt confirming your place on the course will be sent when you return this form along with payment.

 

Dates of the January 2018 course sessions

Monday, January 22nd ( 5 - 9pm )
Monday, January 29th ( 5 - 8pm )
Monday, February 5th ( 5 - 8pm )
Monday, February 12th  (5 - 8pm )
Saturday, February Feb 17th ( 9.30am - 12.30pm, plus retreat  1.30pm - 5.30pm)
Monday, February 19th ( 5 - 8pm )
Monday, February 26th ( 5 - 8pm )


Venue

Greenbank Sports Academy Conference Centre, Greenbank Lane, Liverpool 17, L17 1AG Free parking/cafe.

Feedback from Colette's Mindful Self-Compassion courses

 

A truly transformative, empowering and amazing course. It has been wonderful to cultivate self-compassion and notice the benefits it is bringing into my life. These methods are proving great in times of difficulty.

It hadn't occured to me that I could be kind to myself. I have gained a sense of myself that have never achieved before. I believe its here to stay.

The whole course was transformative - the teaching was honest, authentic, wise, kind and powerful, and the space was safe and held so that I could both explore and practice self compassion.

There's a new voice inside me (compassionate) which is growing stronger and feels more integrated.

The programme can change your life for the better by changing your relationship to youself and others through kindness and compassion.

Affectionate Breathing


A 10 minute meditation to help you step out of stressful activity or stressful thinking and step into the present moment.

You can do the Affectionate Breathing meditation anywhere, sitting on the bus, in a queue, at your desk at work.

 

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