$195 – $425

Mindful Self-Compassion Program - Spring 2021

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$195 – $425

Event Information



Online Event

Refund Policy

Refund Policy

No Refunds

Event description
Life can be hard. Compassion can help. 10-week virtual course, March 16 - May 25, 2021; Tuesdays 7 - 9 pm ET; Sliding scale registration.

About this Event

In March it will be a full year of the pandemic deeply affecting our lives. If you are feeling tired or depleted, you are not alone. Our minds and bodies tend to have difficulty processing high levels of stress over extended periods of time.

Join us for the empirically-supported Mindful Self-Compassion (MSC) program for an immersive self-care experience. This course is an opportunity to pause, rest and reflect; and to gently expand our capacity for compassion and mindful awareness to navigate life’s many ups and downs with a bit more wisdom and ease.

About the Mindful Self-Compassion (MSC) Program

Most of us feel compassion for our close friends when they are struggling. What would it be like to receive the same caring attention from yourself when you needed it most? All that’s required is a shift in attention—recognizing that as a human being, you, too, are a worthy recipient of compassion.

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.

More information about MSC:

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!

Course activities:

  • Program activities include short talks, meditations, experiential exercises, group discussion, and home practices. MSC is an opportunity to explore how we typically respond when difficulties arise in our lives and to learn tools for becoming a warm and supportive friend to ourselves.
  • The course will provide a small group experience (up to 16 participants).
  • The goal is for participants to directly experience self-compassion and learn practices that evoke self-compassion in daily life.

Course Objectives- The course aims to help participants to:

  • Practice self-compassion in daily life
  • Soothe and comfort yourself in the midst of difficulty
  • Motivate yourself with kindness rather than criticism
  • Practice loving-kindness for yourself and others
  • Handle difficult emotions with greater ease
  • Work with practices to transform challenging relationships
  • Manage caregiving fatigue
  • Practice the art of savoring and self-appreciation


  • Tuesday evenings, 7 - 9 pm EST, March 16 - May 25, 2021
  • There will also be a virtual retreat on April 25th (time of day to be determined with course participants, based on their availability).
  • Tuesday, April 27th will be a rest week (no class that evening).
  • All course sessions will be delivered virtually via Zoom. Zoom exhaustion is real so there will be plenty of opportunities to turn off your camera. The intention is to experience self-compassion in a relaxed and supportive environment, and we will limit the use of screens as much as possible.
  • We realize that life can be full and things come up. Please know that missing a class or two is expected (you will still be considered a graduate of the MSC program, with benefits listed below). Missing class when needed can, in fact, be an act of self-compassion.


  • Registration fees are set on a sliding scale to reflect varying levels of access to resources and the varying impact from COVID-19:
    • Option 1: $425
    • Option 2: $300
    • Option 3: $195

    Please register with the amount that reflects your present financial resources. You do not need to share any details of your finances with us, just select the appropriate cost that fits for your circumstances.

    • The Mindful Self-Compassion Workbook, by Kristin Neff and Christopher Germer (2018) is included with your registration. Your workbook will be sent to the address provided with your registration.
    • All three registration options ($425, $300, $195) include the full course and workbook.

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.
  • Consider teaching MSC more formally. This program fulfills one of the prerequisites for becoming an MSC teacher. For more information on MSC or MSC Teacher Training, please visit www.centerformsc.org

Interested in learning more before signing up? Please join us for an optional one-hour Introduction to MSC (free): March 2nd, 7 - 8 pm EST

  • Meet our facilitators, Emily and Heather, and get a taste of MSC and the program.
  • RSVP for the optional Introduction to MSC session here. You will receive a Zoom link prior to the session.

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.

Self-compassion is a courageous attitude that stands up to harm, including the harm that we unwittingly inflict on ourselves through self-criticism, self-isolation, or self-absorption. 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.

Readiness to Take 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@feelingdeeply.com
  • Heather: heather@heathershaughnessy.com

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 completed her teacher training for the Mindful Self-Compassion program in May 2019 and 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 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 Emily and Heather's offerings at selfcompassioninaction.com.

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