We all experience moments where things don’t go as planned, whether it’s a misstep at work, a heated exchange with a loved one, or a forgotten task.
In these instances, it's easy to fall into the pattern of self-criticism, thinking that pushing ourselves harder will lead to improvement.
Yet, research tells us that self-criticism doesn’t create lasting change. Instead, it’s self-compassion, being on our own side during tough times, that truly nurtures emotional well-being, resilience, and the capacity to learn from our experiences.
By practicing self-compassion, we allow ourselves the space to grow, heal, and approach life’s challenges with greater strength.
Mindful Self-Compassion (MSC) is an 8-week course developed by Dr. Kristin Neff and Dr. Chris Germer to help you respond to challenges with greater kindness and resilience.
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Through guided practices, reflection, and group dialogue, you’ll learn how to treat yourself with the same care and understanding you might offer a close friend.
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The course is experiential in nature, offering practical tools for building emotional strength and self-support.
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MSC is not therapy, but many find it deeply therapeutic.
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It’s also not a general mindfulness course. Rather, it is mindfulness-based compassion training, where the emphasis is on cultivating a warm and caring relationship with yourself.
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Whether you’re facing stress, self-criticism, or just want to live with more ease, MSC provides a supportive foundation for healing and personal growth.
Upcoming 8-week live online course
With Navine Chhuon and Bela Shah
Dates: October 16 to December 18 PLUS 3hr retreat on November 13
*no class on November 27 on Thanksgiving
Time: 11 AM - 1:30 PM EST / 6 - 7:30 pm BST
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Venue: live online on Zoom
Sign up for free information session on either September 16 or on October 1 .
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After attending the info session, you’ll receive a discount code to redeem and receive a £50/$50 off the course full price.
About the Course
This course is offered online on Zoom and participants will be invited to review reading material and informational videos before each class so that our time in class can be saved for meditations, exercises and group sharing.
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Duration: Classes are 2 and 1/2 hours long and the online retreat on November 13 will be a 3 hours long.
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Info session
Join us for a free 1hr info session on either September 16 or on October 1.
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After attending the info session, you’ll receive a discount code to redeem and receive a £50/$50 off the course full price.
After this Course, You Will Be Able to:
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Build a kinder inner voice that supports rather than judges
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Learn to care for yourself while caring for others, without burning out
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Navigate emotional ups and downs with greater steadiness and self-awareness
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Set clear, respectful boundaries as a way of honouring your own needs
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Bring insight and compassion to relationships that feel stuck or difficult
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Slow down enough to savour what’s good and recognise your own worth
“Instead of mercilessly judging and criticizing yourself for various inadequacies or shortcomings, self-compassion means you are kind and understanding when confronted with personal failings.”
– Dr. Kristin Neff
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“Self-compassion opens our hearts in a way that lets us heal.”
– Dr. Chris Germer
Weekly Topics
Week 1 - Discovering Mindful Self-Compassion
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In this session, we will:
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Introduce ourselves to one another and orient ourselves to the program.
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Discover deeper intentions for learning MSC
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Begin to define what self-compassion is by reflecting on how you treat friends in moments of challenge.
Week 2 - Practicing mindfulness
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In this session, we will:
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Warm up meditative awareness with affection and appreciation.
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Bring mindful awareness to present-moment experience.
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Understand how resistance causes suffering.
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Understand backdraft and how to deal with it using mindfulness techniques.
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Calm the mind by anchoring attention on a single object.
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Explore the meaning of mindfulness and self-compassion
Week 3 - Practicing kindness
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In this session, we will:
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Learn about the difference between loving-kindness and compassion.
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Evoke a felt-sense of loving-kindness and compassion.
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Find personal loving kindness phrases.
Week 4 - Discovering your compassionate voice
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In this session, we will:
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Practice loving-kindness meditation using our own authentic phrases.
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Reflect on the stages of progress and how MSC is going.
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Motivate ourselves with encouragement rather than criticism.
Week 5 - Living deeply
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In this session, we will:
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Practice breathing for oneself and others—“one for me, one for you.”
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Discover core values and learn to reorient to those values in daily life.
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Find hidden meaning in life difficulties.
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Practice compassion and self-compassion while listening to others.
Week 6 - 3hr Retreat
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In this session, we will:
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Experience mindfulness and compassion as an integrated whole.
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Savor the experience of mindfulness and self-compassion.
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Discover the power of a silent meditation retreat.
Week 7 - Meeting difficult emotions
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In this session, we will learn to:
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Learn to meet difficult emotions using mindfulness and self-compassion practices.
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Understand and alleviate the impact of shame by using self-compassion as an antidote to shame.
Week 8 - Exploring challenging relationships
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In this session, we will learn to:
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Meet unmet needs in relationships with self-compassion.
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Combine self-compassion and equanimity to manage caregiving fatigue
Week 9 - Embracing your life
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In this session, we will learn to:
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Practice savouring, gratitude and self-appreciation to correct our innate negativity bias.
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Reflect on key insights and practices that each participant might like to remember after the course ends.
Sign up for free information session on either September 16 or on October 1 .​
After attending the info session, you’ll receive a discount code to redeem and receive a £50/$50 off the course full price.