8-week online Mindful Self-Compassion (MSC) course
Follow the entire MSC program in one evening per week. Practice with a slow pace and enough time to reflect and connect.
- Starts on October 22
- Online (via Zoom)
- Helle Laursen and/or Mila de Koning
Why this course?
Do you struggle with your inner critic, setting boundaries or standing up for yourself? Do you find it hard to find balance between caring for others and your own well-being?
This 8-week course is designed to help you cultivate the courage to protect, provide for, and motivate yourself with the same compassion you show to others.
Self-compassion means showing up for yourself with kindness, especially when things get tough. It’s about recognizing you’re human, not perfect, and offering support instead of self-criticism when you struggle or fall short.
This 8-week course is about building mental strength, accepting yourself as you are, and finding calm and comfort in your everyday life.
The course qualifies for participation in the Mindful Self-Compassion Teacher Training.
What you'll learn
The program is an evidence-based practice. You’ll learn (to)…
- What self-compassion is (not) and why it relates to all aspects of mental health
- How self-compassion supports your physiology and lessens internal habitual reactivity
- Respond to self-criticism with encouragement and set boundaries with confidence
- Build the inner strength to face difficulties with courage and take action aligned with your values
- Find balance between meeting your own needs and caring for others
- Navigate difficult relationships and emotions with greater ease
- Deepen your understanding of yourself with meditations and (reflective) exercises
What can you expect?
Over the course of eight weeks, we’ll explore the entire Mindful Self-Compassion program at a gentle pace, with plenty of time between sessions to practice and reflect. Each session focuses on a different part of the program, allowing you to gradually integrate all aspects of the practice.
This course supports you in bringing the principles of self-compassion into your daily life, helping you cultivate greater self-kindness, mindfulness, and emotional resilience.
Why self-compassion?
Because it…
- increases life satisfaction
- reduces stress and anxiety
- boosts happiness and vitality
- decreases depressive thoughts
- fosters a more positive state of mind
- supports a stable sense of self-worth
What's important to know?
The 8-week course is open to everyone. It’s an online course (via Zoom), which means you’ll be able to practice from the comfort of your own home. Every session lasts 2,5 hours.
Do you have any questions about the program? Don’t hesitate to contact us. We can help you find the right course or workshop that fits your needs.
Your teachers for this course
This 8-week Mindful Self-Compassion course is taught by certified MSC teacher Helle Laursen and/or founder of the Self-Compassion Academy and certified MSC teacher (trainer) Mila de Koning. More about our team.
Find your inner strength through self-compassion
Frequently asked questions
What is the Self-Compassion Academy?
The Self-Compassion Academy is a non-profit organization committed to spreading compassion all over the world. We’re a team of teachers, psychologists, and practitioners brought together by one shared mission: to help you cultivate self-compassion. The Self-Compassion Academy is founded by Mila de Koning. Mila has been delivering mindfulness and self-compassion courses, workshops and coaching to different audiences since 2006.
How does the 8-week course differ from the intensive course?
Both courses cover the complete Mindful Self-Compassion program, as developed by Kristin Neff and Christopher Germer. The course content is identical, the only difference lies in the format in which it is offered:
The 8-week course gives you time to gradually integrate self-compassion into your daily life. Each week includes exercises and reflections that you can apply in your everyday routine, helping you build a consistent practice.
During intensive course you fully immerse yourself in the practice of self-compassion over four or five days. Because there are fewer distractions from everyday life, the experience often feels deeper; you truly feel what self-compassion means and discover its impact firsthand. Afterwards, it can be easier to bring the practice into your daily life, because you’ve already experienced how valuable it is.
What is mindful self-compassion?
Mindful self-compassion (MSC) is a research-backed approach that combines mindfulness and self-compassion to strengthen emotional well-being and resilience. The training program is based on scientific research and emphasizes the practice of self-compassion, which is rooted in mindfulness. It helps you to respond to difficult situations and challenging moments with kindness and care towards yourself.
Who developed this program?
The MSC program was developed in 2010 by psychologists, Kristin Neff, PhD, and Christopher Germer, PhD. In 2003, Kristin Neff conducted groundbreaking research into self-compassion and its effects. Since 1980, Christopher Germer has been the first to integrate mindfulness and self-compassion into psychotherapy. The training has been further developed and is now offered worldwide on all continents. The effectiveness of the training’s various exercises and components has been extensively researched and provides a sound scientific basis for the training.
Is this program for me?
The program is designed for psychologically stable adults and is open to everyone. Our teachers are dedicated to providing a learning environment that is both safe and supportive. To ensure the safety of our participants, we kindly request that you disclose any relevant information about your physical and psychological health during the registration process. In case we find any reason to believe that this training may not be suitable for you, we may contact you post-registration.
If you are dealing with any psychological issues, we advise you not to participate in the intensive MSC program or the 8-week program. Instead, we suggest that you seek individual therapy to work on developing self-compassion. Individual therapy allows for a personalized approach that takes into account your unique needs and vulnerabilities, unlike a group setting.
What are the effects of practicing self-compassion?
Studies have shown that self-compassion can improve emotional and physical resilience and may even act as a preventative measure. The program helps us learn to love ourselves unconditionally when we need it most. This process can be positive and energizing, but it can also be challenging and painful as difficult feelings may arise. The saying, “Love reveals everything but itself” captures this aspect of emotional healing, where feelings like sadness that were previously ignored can now be processed.