Self-compassion
“One moment of self-compassion can change your whole day. A string of those moments can change your entire life.”
– Christopher Germer –
Self-compassion
“One moment of self-compassion can change your whole day. A string of those moments can change your entire life.”
– Christopher Germer –
Don't be hard, but have heart for yourself.
- Do you put the bar high for yourself?
- Are you afraid to fail?
- Do you blame yourself when you feel bad?
- Do you care for others without taking care of yourself?
- Do you feel inadequate in social contacts or relationships?
- Do you feel you have made the wrong choices in life?
- Do you feel dependent on the appreciation of others?
The Inner Critic
Do you find yourself answering “yes” to any of the questions mentioned above? If so, it’s highly likely that you have a strong inner critic. It’s common for many of us to struggle with a highly developed inner critic that negatively impacts our self-worth.
Most of us tend to be more compassionate and understanding towards others than we are towards ourselves. We may feel good when we meet our own high standards, but in reality, it is often an exhausting task.
However, when we encounter difficult situations, the critical voice inside us becomes even more hindering. Our inner critic tends to be harsh on us, especially in challenging situations and this only adds to our struggles.
Developing self-compassion
Have you ever thought about treating yourself differently? What if you became your own best friend? Studies have shown that when we are kind and caring towards ourselves, we become more emotionally resilient and stronger when facing life’s challenges. The good news is that self-compassion is a skill that can be developed and learned!
In case you’re interested, we have included a link to a self-compassion test and some additional information. If you have any questions, please don’t hesitate to contact us!
More about the 8 week Mindful Self-Compassion Course:
For whom
De 8 week mindful self-compassion course or the 4/5 day intensive course is for people who experience:
- Stress
- Anxiety
- Rumination
- Worries about your loved ones
- Feel depressed
- Self-criticism
Also
Self-compassion not only is healing when you are troubled by something, but also creates room space for the beautiful sides of life. Self-compassion likewise offers relief for those seeking…
- Self-acceptance
- Warmth
- Care
- Connection
- Courage
- Joy
What do you learn during the course?
As a part of the Mindful Self-Compassion course, you will learn to cultivate kindness, acceptance, and connection towards yourself.
The course will begin by helping you focus on these loving qualities and how you can apply them to your own thoughts, emotions, feelings, and experiences.
You will have the opportunity to practice various exercises such as meditation, visualization, reflection, and writing practices to experience self-compassion and develop the qualities of the heart.
Course materials and homework
It is recommended to buy the Mindful Self-Compassion Workbook, authored by Kristin Neff and Christopher Germer, the developers of the program, along with audio files. It is important to note that self-compassion is a skill that can be learned primarily through regular practice in daily life.
During the course, participants will have the opportunity to try out all of the practices and exercises and determine which ones work best for them as they build their own self-compassion practice routine.
After registering, the teacher will reach out to each participant to answer any questions and ensure that the course meets their expectations.
Self-Compassion Test:
Would you like to assess your level of self-compassion? Take Dr. Kristin Neff’s self-compassion test by clicking on this link.
Mindful Self-Compassion and Mindfulness
The Mindful Self-Compassion Training and the Mindfulness Training (Mindfulness-Based Stress Reduction) complement each other beautifully.
What is the difference between mindfulness and self-compassion? Mindfulness teaches us to care for the experience that presents itself from moment to moment. The mindful self-compassion course teaches us to care for the person experiencing – in this case, for ourselves.
Mindfulness focuses on recognizing automatic patterns that cause stress, anxiety, and tension and learning to deal with them differently.
With self-compassion, the focus i on recognizing the self-criticism that causes stress, tension, and anxiety and learning to treat yourself with kindness and care.
The atmosphere
In group discussions, we share our experiences with each other. We create a safe and confidential environment where we can discuss difficult topics without any hesitation.
Additionally, we provide an opportunity to ask questions. We conduct these discussions in a relaxed setting, which allows room for humor and ease.
Mindful Self-Compassion Training Q&A
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.
MSC Teacher Training
Do you want to become a Mindful Self-Compassion Teacher? All MSC courses of the Self-Compassion Academy qualify for teacher training. Check out the other pre-requisites:
MSC Courses
You can choose the 8-week (online) MSC course or the MSC (in-person) Intensive.