Weekly Session Overview
Session 1: Discovering Self-Compassion
Experience compassion firsthand and learn the three components of self-compassion. Practices include the Self-Compassion Break and Affectionate Breathing.
Session 2: Practicing Mindfulness
Explore how mindfulness helps us face thoughts and emotions without judgment. Learn about resistance and “backdraft” when we begin to treat ourselves kindly.
Session 3: Cultivating Loving-Kindness
Strengthen your capacity to care for yourself and others through Loving-Kindness Phrases and Compassionate Movement.
Session 4: Finding Your Compassionate Voice
Transform your inner critic and motivate yourself with kindness. Practices include writing a Compassionate Letter and self-motivation exercises.
Session 5: Living Deeply with Compassion
Apply self-compassion to relationships, work, and personal growth. Explore mindful speech, compassionate listening, and finding meaning in suffering.
Session 6: Meeting Difficult Emotions
Learn to navigate emotions like anger, fear, and shame with grace. Practices include Soften-Soothe-Allow and Being with Shame.
Session 7: Navigating Challenging Relationships
Bring compassion to difficult relationships. Practice Meeting Unmet Needs and Compassion with Equanimity.
Session 8: Embracing Your Life
Reflect, celebrate growth, and practice joy and happiness. Includes Gratitude for Small Things and Self-Appreciation.
Each Week:
Home practice is a major part of MSC. Each week you will receive emails, handouts, worksheets, and/or audio guided mindfulness and self-compassion practices. Make an appointment in your calendar to engage in a minimum of 1 hour home practice per week.
Show up to class on time as we begin with an “opening meditation.”
Suggested Readings While Taking this Class:
Mindful Path to Self-Compassion by Chris Germer (or Self-Compassion by Kristen Kneff)
Mindful Self-Compassion Workbook by Kristen Kneff and Chris Germer.
Some worksheets from this workbook will be included with your class registration.
Wellness Service:
These classes and trainings are wellness services and aim to increase your quality of life. While classes maybe therapeutic, they are not meant to serve as or be a substitute for psychotherapy or mental health services, and do not constitute a doctor-patient or therapist-client role. Please note that if you are experiencing severe psychiatric distress (e.g., suicidal thoughts in the last month), it maybe helpful to consult with the facilitator and/or a behavioral health professional to see if this class is right for you at this stage of your wellness journey, before starting a class.