What is self-compassion?

For many people, the inner critic is the loudest voice in their heads. What if that voice could be met with kindness instead of judgment?

What is self-compassion?

For many people, the inner critic is the loudest voice in their heads. What if that voice could be met with kindness instead of judgment?

Increase your mental strength

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.

Self-compassion isn’t weakness, or lazy. It’s a fierce way to face challenges and move forward. Not by pushing harder, but by treating yourself like someone worth caring for. Because you are.

The goal isn’t to eliminate failure or imperfection but to stop blaming ourselves when it happens. Because science shows: self-compassion is associated with greater resilience, emotional wellbeing, and even healthier habits.

Evidence-based practice

Self-compassion has been researched by psychologist and leading expert Kristin Neff. Together with psychologist and Harvard teacher Chris Germer, she developed scientifically proven and practical exercises to cultivate self-compassion. 

Studies have shown that self-compassion has an overwhelmingly positive impact on well-being and personal growth. It boosts positivity, feelings of competence, and vitality, but also lowers stress, negative thoughts, and feelings of insecurity, to name a few.

Self-compassion is a skill you can learn. With practice, kind self-talk becomes second nature. Not overnight, but over time. And it’s so worth it.

The 3 elements of self-compassion, as defined by Kristin Neff

  • Self-compassion starts with self-kindness; treating yourself with the same care and understanding you'd offer a good friend.
  • Self-compassion involves recognizing that suffering and personal inadequacy is part of the shared human experience.
  • Mindfulness helps regulate emotions and reduce stress, helping you to respond to difficulties with greater self-awareness

What are the proven benefits of self-compassion?

Self-compassion improves emotional resilience and well-being

Scientific studies have shown that self-compassion…

  • 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

How can I show myself compassion?

Studies have shown that self-compassion can improve emotional and physical resilience and may even act as a preventative measure. It’s a skill you can develop through practice.

You can start with tuning in with yourself. What emotions are you feeling? What thoughts are running through your mind? Can you offer yourself some understanding?

Then ask yourself: “What do I need right now?”. Do you need acceptance or do you perhaps need a gentle push in the right direction?

Discover your level of self-compassion with the validated self-compassion test (Neff, K.D., 2003)

Take the test ↗

Build mental strength with Mindful Self-Compassion

An evidence-based program to improve emotional resilience

Our academy offers Mindful Self-Compassion (MSC) courses and teacher trainings based on the scientific work of Kristin Neff and Christopher Germer.

Through various exercises (such as meditation and reflection), you’ll learn how you can apply these qualities to your own daily life.

You can follow the entire MSC program in an 8-week format or a 5-day (Intensive) format. The course content is identical, the only difference lies in the format in which it is offered (see explanation below).

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. 

We have been teaching MSC programs and teacher training since 2014. As an official partner, we keep up with the international standards of the MSC program, as created by Kristin Neff and Chris Germer.

See our course agenda

8-week online MSC Course

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.

A possible challenge is that, in the midst of daily busyness, it can sometimes be difficult to find time for the home practice.

More about the 8-week course

5-Day MSC Intensive

The 5-day Intensive immerses you in the practice of self-compassion. Because there are less distractions from your day to day life, the experience feels deeper; you discover the impact of self-compassion firsthand. This makes it easier to bring the practice into your daily life.

A possible challenge is that this integration begins once you return to your regular routines.

More about the Intensive
✓ 800+ people have found more mental strength through our programs
✓ Official partner of the Center for Mindful Self-Compassion
✓ 15+ years of experience in mindfulness and self-compassion

Frequently asked questions

What is MSC (not)?

Mindful Self-Compassion (MSC) is a training program based on scientific research. The program emphasizes the practice of self-compassion, that is rooted in mindfulness, self-kindness and common humanity. MSC equips you with the skills and exercises to help you respond to challenging situations with kindness and care and strengthen emotional well-being and resilience.

MSC is not considered psychotherapy nor is it a retreat in the traditional sense. The program is designed to help you tap into your inner strength and learn to cope with difficulties, rather than the difficulties themselves being the topic of the conversation.  

The MSC program is open to everyone. Studies have shown that self-compassion can improve emotional and physical resilience and may act as a preventative measure.  

It’s important to note that this training is not suitable for individuals who are currently mentally unwell or under a lot of emotional stress as the intensive format of the training can be emotionally demanding.

Prior experience with mindfulness and meditation is not necessary. However, participants should be comfortable exploring their inner experiences and feelings with their eyes closed.

The MSC program was developed in 2010 by two psychologists, Kristin Neff, PhD, and Christopher Germer, PhD. The training is offered worldwide. The effectiveness of the training has been extensively researched and provides a sound scientific basis for the training.

Dr. Kristin Neff is the pioneering researcher in the field of self-compassion. Over 20 years ago, Neff pioneered the study of self-compassion, developing a theory and measurement scale that shaped the field. Together with Christopher Germer, she co-founded the Center for Mindful Self-Compassion, making self-compassion accessible through a range of evidence-based training programs. More about Kristin Neff.

Dr. Christopher Germer is a clinical psychologist and leading expert in mindful self-compassion. In his view, healing doesn’t come from fixing ourselves, but from embracing ourselves just as we are. Together with Kristin Neff, he co-founded the Center for Mindful Self-Compassion. They have spent years shaping the field of self-compassion through their writing and research. More about Christopher Germer.

The course include tools and practices that can be easily integrated into everyday life, such as guided meditations, reflection exercises, writing prompts, and sharing experiences in groups. 

The MSC program is offered in an 8-week format but you can also join shorter courses or workshops as an introduction to self-compassion. See all our courses.

Great to hear you want to become a MSC teacher. The foundation for teaching MSC is to embody the qualities of mindfulness and self-compassion and to have an ongoing, daily practice. In our Teacher Training Program, this is exactly what you’ll learn. In six days, you’ll learn to guide meditations, exercises, and teachings with confidence. Read more about our teacher training.