Mindful Self-Compassion (MSC)

We often think that when life feels stressful and challenging, we are somehow doing something wrong. That we should be "doing" life differently. But we are all just doing the best we can and need to know that challenge is just part of life...for everyone. It's not "just me" experiencing this.

When we practice a more friendly relationship with ourselves, we begin to thrive and let go of unhelpful habits and ways of being. Instead of resisting, fighting and running from difficulty and upset, we can learn how to really be with ourselves and care about ourselves here and now.

Mindfulness practice can bring a sense of ease and calm to our inner and outer worlds. It helps us create an anchor, a safe place that we can dwell in, no matter what else is going on in our lives. A place of self acceptance and care.

With self-compassion we learn to motivate ourselves with kindness rather than self-criticism, treating ourselves the same way we might treat a dear friend. Appreciating and being grateful for the good in us and our lives. We learn how to be present for ourselves with a warm heart in times of trouble. We take time to listen to our inner dialogue and notice any patterns we may have of negative self-talk, so that we can understand the messages we tell ourselves and choose more helpful, kind ways of speaking to ourselves. We just need the courage and willingness to be fully present in our lives, moment by moment, however it is.

MSC is about learning to respond kindly to ourselves, particularly when facing challenges in life, difficult emotions and learning to embrace who we are.

Why might you come on this course?

• Do you struggle to like and accept who you are?

• Would you like to develop a kinder relationship with yourself?

• Would you like to motivate yourself with kindness rather than self-criticism?

• Would you like to be your own best friend and be more authentic in your relationships with others?

The training programme written by Kristen Neff PhD ("Self-Compassion") and Christopher Germer PhD ("The Mindful Path to Self-Compassion"), is empirically supported and research suggests that Self-Compassion is strongly associated with emotional well-being, less anxiety, depression and stress and it helps us to cultivate healthy choices and habits. Including exercise, self-care, diet, listening to and acting on our needs and improved relationships with others.

What is the course like?

We learn in a small, supportive group environment...even on Zoom!

Learning through guided meditations, short talks, experiential exercises, discussion and suggested readings/recordings for home practice (to get the most out of the course, there is an expectation that you plan to practice for 30 minutes each day and make a full commitment to attend every session. The course book is also available to buy and sits beautifully alongside the sessions).

No previous experience of meditation or mindfulness practice is required, just an open heart and a willingness to participate fully. group environment (online or in person) is an important element of the course as it shows us, we are not alone in our struggles. Recognising our common humanity helps us realise that the thoughts and feelings we might find unacceptable in ourselves, are in fact shared by most of us! So, we support each other on this journey.

MSC isn't therapy but is IS therapeutic. The course is beautifully structured to guide us through this journey together and although it can be challenging at times, we support each other to build a more loving relationship with ourselves and an easier space to inhabit in the world.

After each week, you will be sent an email with links to videos/practices discussed in the session, so you can fully support your learning and ongoing practice.

The course is taught either in the FULL 8-WEEK format or the " Introduction to Mindful SElf-Compassion" 6-WEEK course.

MSC course structure:

8-WEEK FULL MSC COURSE:

Introductory Session (3hr) "Discovering Mindful Self-Compassion"
Session 2 (2.5 hr) "Practicing Mindfulness
Session 3 (2.5 hr) "Practicing Loving-Kindness"
Session 4 (2.5 hr) "Discovering your Compassionate Voice"
Session 5 (2.5 hr) "Living Deeply"
Session R (4.5 hr) "Retreat"
Session 6 (2.5 hr) "Meeting Difficult Emotions"
Session 7 (2.5 hr) "Exploring Challenging Relationships"
Session 8 (2.5 hr) "Embracing Your Life"

6-WEEK INTRODUCTION TO MSC COURSE:

Sessions 1-6 (1.5 hr)
(This course contect is taken from the 8 week course and serves as a shorter introduction)

After completing either course, you will be invited to attend monthly MSC drop-in sessions online to support your ongoing practice and continue to connect with teachers and attendees.

Some feedback...

“It’s been a valuable experience and one that will change my thinking/behaviour towards myself and others potentially for ever.” Lewis

“Denise, you have allowed us to open up our hearts and feel so loved, thank you.” Claire

“Loved Denise’s MSC course. It has helped me develop my self-compassion and self-appreciation. The meditations were beautifully presented, and the course content was delivered with genuine love and care. Denise was always attentive and gave such kind and thoughtful feedback.”

“do this course….it’s a giant bucket of love and warmth, a huge hug, a place where you can learn more about yourself and others through the context of self compassion” Lucy

“I have found the Mindful Self Compassion course with Denise extremely helpful in particular during the last year given the ever changing challenges of life. I have learned much about truly ‘being kind’ to myself and there are in particular a few exercises that were shared that have been enormously useful in ‘slowing down’ and allowing myself the space to appreciate all that I have accomplished, distinct from dwelling on the ‘old’ internal dialogue of what I’m not doing, etc. The opportunity to share with the fellow participants was also very rewarding. I highly recommend the Mindful Self Compassion course, recognising its value in this fast-paced world.” David

“Mindfulness Self Compassion is a game changer. It brings me strength to live by my values and achieve my goals, and it makes me a better mother and partner…all while allowing myself space to be vulnerable and to be my whole self…not just the “good bits”. I cannot recommend Denise enough!” Anna

“The course was fantastic. Many of us have an unhelpful inner voice that likes to criticise but we learnt on the course how self-compassion, including compassion towards the inner voice, can help with this. Both teachers are lovely – open, compassionate towards participants, gentle, easy to talk to and wise. I’m so glad I did the course with them.” Michelle

"More than anything, this course has really opened my eyes to the extent to which I neglect myself and to the gains that can be made through relatively simple practices that are small yet incredibly powerful. I feel like I have completed this course with a greater awareness of the importance of nurturing myself and an actual toolkit for doing just that."

"Teaching style was excellent, you exemplified Self Compassion towards yourself and compassion for everyone in the group. I felt safe in the group, I was also grateful it was a small group as I can feel overwhelmed by large groups even through a Zoom lens."

‘I recommend this course highly. After studying and pursuing various therapeutic models for years, the seemingly simple ideas of being more mindful and treating myself with kindness and compassion have helped me hugely and given me hope for a happier future. I am aware of being more able to cope with life’s difficult times and becoming steadily more at peace with myself. This is powerful stuff!’ John

“The MSC course is expertly and sensitively led by Denise and Jonathan. They have helped me develop a deeper understanding of myself, to be more in touch with my emotions and far more gentle and kind towards myself. I now take time to nurture with comfort and kindness rather than punish with harsh words” Sharon

Mindful Self-Compassion (MSC)

Why might you come on this course?

What is the course like?

MSC course structure:

Some feedback...

“Self-compassion is simply giving the same kindness to ourselves that we would give to others.”

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