Mindful Self-Compassion Program - 10-week course

Mindful Self-Compassion Program - 10-week course

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Event description
Find a kinder and more sustainable approach to life's challenges. Tuesdays 7 - 9 pm ET, Oct 11 - Dec 20, 2022.

About this event

For some of us, navigating a pandemic has left us weary. Many of us are struggling with:

  • Balancing the demands of work (or school) and life
  • Feelings of burnout and exhaustion
  • Languishing – a state in between depression and thriving, in which we generally feel “meh” or ‘blah”
  • Limited time for self-care
  • Decision fatigue in the midst of so much change
  • Self-criticism about our own thoughts, feelings, and reactions
  • Increased sense of separation from family, friends, and the community

If you relate to any of these challenges, you are not alone.

This course is an opportunity to turn inward, reflect, and gently expand our capacity for compassion and mindful awareness to navigate life with a bit more wisdom and ease.

Join us for the empirically-supported Mindful Self-Compassion (MSC) program for an immersive self-care experience and to explore healing practices of compassion, self-compassion and mindfulness in a small, supportive community.

Course topics and practices include:

  • Developing your compassionate voice
  • Mindfulness for grounding and stability
  • Loving kindness for self and others
  • Practices to soothe the mind, body, and heart
  • Motivation with compassion
  • Transforming difficult relationships
  • Managing burnout and compassion fatigue
  • Gratitude, the art of savoring and more...

About the Mindful Self-Compassion (MSC) Program

Mindful Self-Compassion (MSC) is an empirically-supported training program designed to cultivate the skill of self-compassion for personal growth. 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.

Details for the course

This program is designed for members of the general public, based on the values of equity, diversity, inclusiveness and belonging. Meditation experience is not necessary to participate. All are welcome!


  • Tuesday evenings, 7 - 9 pm ET
  • October 11 - December 20, 2022
  • 3-hour virtual retreat on Sunday, November 20th, 3 - 6 pm ET
  • No class on November 22nd (rest week following the retreat and for Thanksgiving)
  • All course sessions will be delivered virtually via Zoom
  • Sessions will be recorded to support participant learning

We realize that life can be full during this time of year so please know that missing a class or two is expected. You can miss up to three live sessions and still be considered a graduate of the MSC program. We will share links to the class recordings for those who wish to take in a missed class on their own time.


Pay what you can. Choose the registration rate that reflects your current circumstances:

  • $495 USD - Covers the cost of the course + provides support for others to join the course
  • $395 USD - Covers the cost of the course
  • $295 USD - Available to anyone with less resources at this time.

The Mindful Self-Compassion Workbook, by Kristin Neff and Christopher Germer (2018) is included with all registration levels. Your workbook will be sent to the address provided with your registration.

Please note, course registration is non-refundable.

Upon completion of this course, as an MSC course graduate, you will share in these benefits:

  • Join a worldwide network of graduates of the MSC program, with ongoing virtual self-compassion meditation sessions offered only to MSC graduates.
  • Integrate self-compassion practices and teachings into your work with others, both personally or professionally.

Interested in becoming an MSC teacher or integrating MSC into your work?

This MSC course qualifies as a prerequisite for MSC teacher training and for the Self-Compassion in Psychotherapy Certificate Program offered through the Center for Mindful Self-Compassion.

Interested in learning more before signing up?

Please join us for an optional one-hour Introduction to MSC (free). Meet our facilitators, Emily and Heather, and get a taste of MSC and the program.

- Dates and times to be announced

What is Self-Compassion?

Defined by Kristin Neff (2003), three key components of self-compassion are self-kindness, a sense of common humanity, and mindful awareness.

  • Kindness: With self-compassion, we treat ourselves with kindness, care, and understanding, just as we would treat a friend we cared about. Compassion also entails concern with the alleviation of suffering, meaning there is an action component to self-compassion - actively soothing and comforting ourselves when we’re in pain, supporting ourselves and protecting ourselves from harm.
  • Common Humanity: With self-compassion we see life’s many difficulties as part of the larger human experience. Acknowledging that others struggle too helps to lessen feelings of isolation.
  • Mindfulness: In order for us to respond to our struggles with compassion, we first have to know we are struggling. Mindfulness allows us to turn toward painful feelings and “be” with them as they are with a balanced state of awareness.

This MSC course provides the opportunity to learn and expand your experience of self-compassion. Fortunately, self-compassion can be learned by anyone, even those of us who did not learn these skills as children.

Benefits of Practicing MSC

Self-compassion helps us to connect with an inner strength that enables us to more fully embrace being human—and more fully embrace being ourselves.

Research has demonstrated that self-compassion is strongly associated with emotional strength and wellbeing, resilience in coping with life challenges, lower levels of anxiety and depression, motivation with less fear of failure, and healthy habits.

More information about MSC:

Readiness to Take the Course

  • Practicing self-compassion can be emotionally activating. If you've experienced a traumatic event recently we recommend waiting a few months before taking the course.
  • MSC is primarily a compassion training program rather than mindfulness training, 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. Beneficial change occurs naturally as we develop the capacity to be with ourselves in a kinder, more compassionate way.
  • While learning self-compassion, some difficult emotions may arise. MSC teachers are committed to providing a safe and supportive environment for this process to unfold.

With this in mind, if for any reason you would like to talk more about your readiness to take the MSC program, please reach out to one of the course instructors to schedule a brief consultation:

  • Emily: emily@selfcompassioninaction.com
  • Heather: heather@selfcompassioninaction.com

Integrating Self-Compassion Into Professional Practice

Participants are encouraged to focus on their own learning and application of the tools throughout the course. Therapists, social workers, mental health providers, teachers, healthcare professionals, and other helping professionals will be positioned to integrate aspects of MSC into their work with clients after completing the course. The course will also provide skills to reduce burnout and enhance capacity for embodied, compassionate listening and relating in professional work roles.

Attending the MSC course is a prerequisite for MSC teacher training and for the Self-Compassion in Psychotherapy Certificate Program offered through the Center for Mindful Self-Compassion.

About the Instructors

Emily Whyte Rubin, Mindful Self-Compassion Trained Teacher

Emily specializes in mind-body-emotional health and intuitive listening and has been working in private practice and facilitating groups for the past 13 years. Emily completed her teacher training for the Mindful Self-Compassion program in Oct. 2018. She is also a Certified Daring Way™ Facilitator in the work of Brené Brown as well as an AmSAT Certified Alexander Technique Teacher with further trauma resolution training in Somatic Experiencing®. Emily continues to be a lifelong student of these practices personally and professionally. She believes that we each find our own way and aims to create a safe group environment that can offer mirrors of support and insight. To learn more about Emily, please visit www.feelingdeeply.com.

Heather Shaughnessy-Cato, Mindful Self-Compassion Trained Teacher

Heather offers integrative mind-body practices for embodied wellbeing through coaching, courses, and workshops. She has integrated self-compassion into work with clients in community settings and through her former work as a therapist. She holds a MA in Clinical Mental Health Counseling with clinical training in healthcare and higher education, is a Certified Wellness and Health Coach, Yoga Teacher, Designing Your Life Facilitator and Coach, and she formerly worked in development for non-profits and higher education. Heather continues to train in mindfulness, self-compassion, and trauma-informed practices. She aspires to create a safe and inclusive environment in her classes, with an invitation to each student to come as they are and make the practice their own. To learn more about Heather, please visit heathershaughnessy.com.

Learn more about our offerings at selfcompassioninaction.com.

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