8 Week Mindful Self-Compassion Course Starting 14th February 2023

Key information:

MSC is an 8 week online programme where you will learn the art and practice of self-compassion, deepen your relationship with yourself and others, increase your resilience, and learn better ways to cope with anxiety, stress and the challenges of life.

Why self-compassion?

When someone you care deeply about feels inadequate, fails at something important to them or is struggling to cope, how do you respond?

Now, what if that person is you?

Do you offer yourself the same care, compassion and tenderness that you might offer a friend or partner, or do you self-criticise, replay the situation in your head,  and blame and shame yourself instead?

Sadly, most of us are much harder on ourselves than we would ever dream of being towards someone else.

But instead of making us feel better or more resilient, this pattern leads to anxiety, stress, depression,  and general loss of our enjoyment of life.

How might it feel to learn how to relate to yourself differently? To be more compassionate and kinder to yourself instead? This is where mindful self-compassion comes in.

“‘Self-compassion is simply giving the same kindness to ourselves that we would give to others.’ ”

— Dr. Chris Germer, MSC co-founder 

The Mindful Self-Compassion (MSC) course is an empirically supported  8 week online group programme based on the research of Dr. Kristen Neff together with clinician, Dr. Chris Germer.  This programme teaches the core principles of mindfulness and self-compassion that enable participants to respond to life’s difficulty with greater compassion and understanding. 

Some benefits of Mindful Self-Compassion include:

  • Increased capacity handle difficult emotions with greater ease and resilience

  • Motivation through enthusiasm and kindness rather than self-criticism

  • Greater awareness and prevention of burnout or carer fatigue. 
  • Increased capability to better navigate – and in many cases heal – difficult relationships.

  • An understanding of the science behind mindful self-compassion

  • Greater self-trust and self-acceptance, becoming your own best teacher and ally
  • Increased appreciation, joy and gratitude in everyday life. 

Cultivating self-compassion in this way can fundamentally shift how you relate to yourself, to other people and to the challenges of life. Instead of meeting life’s challenges with self-blame and self-criticism, you can learn to cultivate a more compassionate attitude to your experience. With practice, you can strengthen these innate inner qualities of presence, connectedness and kindness to improve your overall wellbeing and build resilience.

What the Programme involves:

  • The MSC course includes 8 weekly sessions of 2.5 hours each (the first session may be slightly longer). There is also an online retreat of half a day towards the end of the course .

  • The group size will be kept small to ensure a safe, nourishing and intimate experience. Expect to see between 8-12 other participants maximum in your group.

  • Each weekly session includes meditation, short talks, experiential exercises, group discussion, some movement and home practices.  The goal is for you to directly experience self-compassion and learn practices to help you to respond with greater compassion in daily life.

  • MSC is designed for everyone. Previous experience of meditation is useful but not necessary to participate. 

  • MSC is a journey — an adventure. Self-compassion has the paradoxical effect of both soothing our emotional distress as well as opening us to the pain that we may have been unconsciously holding inside, often for many years.  As a result,  challenging emotions may surface during the programme. Your teacher is trained and committed to offering a safe, supportive, environment and container for this process to unfold allowing for positive changes and a greater capacity to be with ourselves in a more compassionate way.  

  • The emphasis of the programme is on building the resources of mindfulness and self-compassion. And while MSC is therapeutic,  it is not therapy and therefore not offered as a treatment for any specific psychological or physical conditions .   Applicants are asked at the outset to agree to taking primary responsibility for their emotional and physical wellbeing. 

Watch Dr. Kristen Neff, the world’s leading researcher of self-compassion and founder of the Mindful Self-Compassion programme explain the core features of self-compassion.

What others say about this Mindful Self-Compassion Course?

“I attended the Mindful Self-Compassion course online, and it was excellent in terms of delivery and structure. Anne and Eilis created a safe and supportive atmosphere in every class in which participants were happy to share their experiences and perspective. The meditations were beautifully led and they were a joy to experience. The course content was very insightful and resourcing, and we received so much support from Anne and Eilis, during – and in between – classes. I would highly recommend this course”

M.T. 

I am truly grateful for this experience. It is not often that one gets the opportunity to be supported so firmly to stay in the present moment. The holding and safety around complex issues was superb.
Thank you Eilis for your calm holding with accurate empathic listening. My nervous system and curiosity will always jump me in. So I’m grateful that you were able to hold that.
In a world where so much is demanded of me It has been a privilege to stop and be part of this Mindful Self-Compassion Course. Practical, accessible and skilfully delivered with warmth and welcome.
I have left it feeling wiser and safer. Gratitude.”
— M.D, 2021 Participant