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?
Lower your inner critic
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.
Evidence-based practice
Self-compassion has been researched by psychologist and leading expert Kristin Neff. Together with 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
- Self-compassion starts with self-kindness; treating oneself with the same care and understanding one would 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 strengthens your mental well-being
- It increases life satisfaction
- It reduces stress and anxiety
- It boosts happiness and vitality
- It decreases depressive thoughts
- It fosters a more positive state of mind
- It supports a stable sense of self-worth
- It reduces concerns about body image
- It encourages a more positive outlook on life
- It makes you more curious, hopeful, and grateful
Self-compassion powers your personal growth
- It fosters greater autonomy
- It reduces social comparison
- It increases open-mindedness
- It reduces feelings of insecurity
- It boosts feelings of competence
- It motivates you to perform better
- It lowers self-rumination and anger
- It enhances your ability to cope with stress
- It decreases dependence on others’ approval
- It helps you become a more authentic person
- It shifts your focus to what is going right, alongside what is going wrong
Test your level of self-compassion
Take Dr. Kristin Neff’s self-compassion test and discover what you need
Evidence-based MSC programs for inner strength
Build inner strength with self-compassion
Our academy offers mindful self-compassion courses and teacher trainings based on the scientific work of Kristin Neff and Christopher Germer.
Our courses and workshops help you to learn to cultivate kindness, acceptance, and connection towards yourself.
Through various exercises (such as meditation, visualization, reflection, and writing practices), you’ll learn how you can apply these qualities to your own thoughts, emotions, feelings, and experiences.
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.S
Frequently asked questions
Mindful Self-Compassion is a training program that is based on scientific research and is accessible to everyone. The program emphasizes the practice of self-compassion and is rooted in mindfulness. MSC equips participants with vital skills and exercises to help them respond to difficult situations and challenging moments with kindness and care towards themselves.
It’s important to note that MSC is not a retreat in the traditional sense, as we encourage sharing experiences as part of the learning process. It’s also not considered psychotherapy. The program is designed to help individuals tap into their inner strength and learn to cope with difficulties, rather than the difficulties themselves being the topic of the conversation. This is also a key difference between MSC and therapy. Participants are expected to take responsibility for how they use these sources of strength to navigate challenging emotions and situations.
The Mindful Self-Compassion (MSC) program is designed for psychologically stable adults and is open to everyone. 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.
Prior experience with mindfulness and meditation is not necessary. However, participants should be comfortable exploring their inner experiences and feelings with their eyes closed. 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. It also requires good self-reflective skills and the ability to take responsibility for one’s psychological and physical health and well-being.
The Mindful Self-Compassion (MSC) program was developed in 2010 by two innovative 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. For more information, please visit self-compassion.org or chrisgermer.com.
The MSC program is a mindfulness-based compassion training program designed to help participants experience self-compassion. The course includeses that can be easily integrated into everyday life. The training comprises education, guided short meditation exercises, reflection exercises, sharing experiences in small groups and large groups, and suggestions for homework. Typically, the training is offered in an 8-week format, only senior MSC teachers can provide the opportunity to experience the full MSC program in a more intensive format.
At the Self-Compassion Academy, 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.
Join a MSC course
Find your inner strength through self-compassion with one of our (semi) intensive courses.
Become a MSC Teacher
Learn the essentials of becoming a mindful self-compassion teacher in just 6 days.
