Mindful Self-Compassion Core Skills 21–341–01
Live Online Mindful Self-Compassion (MSC) Core Skills Training
A four-session online introduction to Mindful Self-Compassion
MSC is an empirically-supported training based on the pioneering research of Kristin Neff and the clinical perspective of Chris Germer. We are excited to announce that Kristin Neff and Chris Germer will join the program at the end of the last day for a one-hour Q&A session. The curriculum has been steadily refined since 2010 and taught to over 100,000 people worldwide. This workshop is an opportunity to immerse yourself in the key practices and exercises of the 8-week program, from the comfort of your home.
MSC combines the skills of mindfulness and self-compassion to enhance our capacity for emotional wellbeing. Mindfulness is the first step—turning with loving awareness toward difficult experience (emotions, sensations, thoughts). Self-compassion comes next—bringing loving awareness to ourselves. Together, mindfulness and self-compassion comprise a state of warm, connected presence during difficult moments in our lives.
Burgeoning research shows that self-compassion is strongly associated with emotional wellbeing, coping with life challenges, lower levels of anxiety and depression, healthy habits such as diet and exercise, and more satisfying, compassionate relationships. Self-compassion includes the capacity to comfort, soothe and validate ourselves, but also to protect and provide for ourselves, and to motivate ourselves to achieve our goals. Fortunately, anyone can learn self-compassion.
What you will learn
- Practice self-compassion in daily life
- Understand the evidence-based benefits of self-compassion
- Motivate yourself with kindness rather than criticism
- Handle difficult emotions with greater ease
- Manage caregiver fatigue
- Increase your happiness with savoring and self-appreciation
- Teach simple self-compassion practices to others
Please Note: This workshop contains the highlights of the MSC training but is not the entire course and therefore does not fulfill the pre-requisite for attending MSC teacher training or participating in other programs for MSC graduates.
What to expect
This workshop is completely live and online.
Program activities include short talks, meditation, 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.
No previous experience with mindfulness or meditation is required to attend this workshop.
The course takes place on the Zoom conference platform and is limited to 200 participants. Numerous 4-person breakout groups provide an opportunity for participants to connect and share their direct experience of the practices with others.
MSC is a resource-building program rather than a retreat.
In that regard, difficult emotions are likely to emerge as we give ourselves the kindness that we need. Participants are asked to attend to their own safety and wellbeing, and there will be trained MSC teachers ready to support participants as we proceed together through the course. We are committed to making the journey safe, interesting, and enjoyable for everyone.
**Please be aware that this workshop will be video-recorded by CMSC and made available (and not downloadable) only to participants in the workshop for a period of three weeks after the conclusion of the program. You will be asked to acknowledge and accept this on the registration form.
Self-compassion: what is it?
Self-compassion is the emotional attitude of bringing kindness to ourselves when things go wrong in our lives. Most of us easily treat our friends and loved ones with warmth, tenderness and patience when they struggle, fall short or fail at times in their lives, but we have a much harder time bringing those same qualities of compassion to our own selves in the same situations. Self-compassion is directed to the one who is suffering, and encourages us to consider the fundamental question of “What do I need?” By recognizing that difficulty is here (mindfulness), that these things are a part of every human life (common humanity), and connecting with our natural capacity for kindness toward suffering (self-kindness), we can develop healthy and enduring patterns of relating to all the circumstances of life.
Self-compassion: how to learn it
Self-compassion can be learned by anyone, even those who didn’t receive enough affection in childhood or who find it embarrassing to be kind to oneself. It’s a courageous mental attitude that stands up to harm, including the discomfort that we unwittingly inflict on ourselves through self-criticism, self-isolation, and self-rumination when things go wrong. Self-compassion provides emotional strength and resilience, allowing us to admit our shortcomings, forgive ourselves, and respond to ourselves and others with care and respect, and be fully human.
- Identify the three key components of self-compassion
- Describe key research that supports the benefits of self-compassion
- Apply techniques to increase self-compassion in everyday life
- Use self-compassion to alleviate caregiver burnout
- Implement self-compassion practice to motivate behavior change
- Develop and apply self-compassion practices to respond to feelings of failure or inadequacy with self-kindness
- Assess and manage difficult situations and emotions with greater moment-to-moment acceptance
Included in this program:
Self-Compassion Mentoring Sessions
Engage with highly trained and experienced Self-Compassion Mentors for on-the-spot learning and application of Self-Compassion skills and teachings.
Each Self-Compassion Mentor is a Certified MSC teacher, who has achieved the highest level of training in Mindful Self-Compassion.
Empower yourself and optimize learning by attending additional interactive practice sessions. What you can expect:
- Clarify what you are learning
- Apply skills immediately in real-time
- Answers to your questions
- Address difficulties
- Deepen your understanding of Self-Compassion
- Review, personalize and apply practices
- Optimize learning in community through Common Humanity
A premium aspect of this Core Skills training is the unique opportunity to engage in virtual practice group sessions while going through the Core Skills program. Most trainings do not include this kind of opportunity. These extra practice sessions are designed to help you maximize learning and get a jump start on integrating Mindful Self-Compassion into your life.
Who should attend
Both professionals and the general public are welcome to attend.
Mondays & Thursdays
Session 1: August 24, 2020 | 3pm – 6pm ET
Session 2: August 27, 2020 | 3pm – 6pm ET
Session 3: August 31, 2020 | 3pm – 6pm ET
Session 4: September 3, 2020 | 3pm – 6pm ET
*6pm – 7pm ET Chris Germer and Kristin Neff will be attending this last Core Skills session live, to answer your questions
Please note this will be a highly interactive web-based course. Your full attention and participation will be required.