Mindful Self-Compassion - Short Course
6 Week Program
What is the short course in Mindful Self-Compassion?
The Short Course in Mindful Self-Compassion (SC-MSC) is a 6-week adaptation of the 8-week Mindful Self-Compassion (MSC) program. It is designed to develop the skill of self-compassion, in order to improve our emotional well-being, improve our ability to cope with life’s challenges, lower levels of anxiety and depression, promote healthy habits such as diet and exercise, and lead to more satisfying personal relationships. The program was developed by Kristin Neff, PhD, the pioneering researcher in the field of self-compassion and Christopher Germer, PhD, a leader in the integration of mindfulness, compassion, and psychotherapy.
The program uses meditations, group discussion, and experiential exercises, to explore the following themes:
• Treating ourselves with more kindness and self-compassion,
• How we can work skilfully and kindly with the often-harsh, inner critic,
• Motivate ourselves with compassion rather than criticism,
• Working with difficult emotions,
• Bringing compassion to ourselves and the people around us, and
• Connecting with our values and setting intentions, so we can live our lives with an increased sense of fulfilment and purpose.
What will I learn?
Across the 6 weeks you will learn various techniques to develop greater mindfulness and self-compassion (though the primary focus of the program is on self-compassion). These include both informal practices as well as formal (meditation) practices, and how to apply these in a 'practical' way in your daily life. You will reflect privately and within the group with a view to building a more friendly and caring relationship with yourself.
What change can I expect to create in my life?
With consistent practice throughout the program you will be able to:
Develop and apply self-compassion practices to motivate yourself with encouragement rather than self-criticism
Assess and manage difficult situations and emotions with greater moment-to-moment acceptance
Develop and apply self-compassion practices to respond to feelings of failure or inadequacy with self-kindness
Transform difficult relationships, old and new, through self-validation
Utilise the art of savouring and self-appreciation to overcome negative attention bias
Apply core mindfulness and self-compassion practices into daily life
What time commitment do I need to make?
Participants will meet online weekly for 1.25 hours for 6 weeks. The requirements vary from week to week, but for most weeks you will be expected to practice for up to 30 minutes per day, for 6 days each week. Research has shown that regular daily practice throughout the program is key to improving self-compassion.
Is the program right for me?
The MSC program is great for many people, but not for everyone. We strongly recommend scheduling in a short 1:1 call to discuss whether the program is suited for you. Please contact us to schedule a call at a convenient time.
Who are the teachers?
The program is taught by Damien Crittenden and Erin Flanagan, both experienced and qualified teachers of MSC, attained through training at the Center For Mindful Self-Compassion in the U.S.
What if I have additional questions?
You can send us any questions you have, or request a short 1:1 call to discuss, via our contact us form.
“Instead of greeting difficult emotions by fighting hard against them, we can bear witness to our own pain and respond with kindness and understanding. That’s self-compassion – taking care of ourselves just as we’d treat someone we love dearly”.
Christopher K. Germer, The Mindful Path to Self-Compassion.
DATES AND TIMES
Weekly Tuesday Meet-ups x 6
July 20 to Aug 24 - 7.30pm to 8.45pm SGT . Optional 10-15 min 'after class cafe'.
Jul 13 - 7.30pm to 8.00pm SGT
LOCATION: Online via Zoom
COST: $75 SGD
Or pay what you can afford. No one will be turned away for lack of funds.
Note: significantly reduced rate reflecting the financial challenges many people have at this time.