Mindful Self-Compassion (MSC) in Ohio
“A moment of self-compassion can change your entire day. A string of such moments can change the course of your life.”
-Christopher Germer
Next MSC course begins March 25, 2025 - sign up today!
What is Mindful Self-Compassion (MSC)?
Mindful Self-Compassion (MSC) is an evidenced-based, 8-week training program designed to cultivate the skill of self-compassion. Based on the research of Kristin Neff and the clinical expertise of Christopher Germer, MSC teaches core principles and practices that enable participants to respond to difficult moments in their lives with kindness, care and understanding.
Self-Compassion…
Think of a time that a close friend was struggling or going through something difficult. How did you respond? With judgment and criticism? More than likely you probably listened, offered comfort and compassion, helping them feel seen and understood.
Self-compassion is extending that same attitude to ourselves, allowing us to be our own source of comfort and support. It’s about recognizing our own worth and needs, especially in moments when we feel vulnerable or less than perfect. Like a compassionate friend to ourselves, we practice acknowledging our pain without judgment (mindfulness), reminding ourselves that it's okay to be human (common humanity), and encouraging kindness rather than self-criticism (self-kindness). It’s about cultivating inner compassion reminding ourselves that we, too, are worthy of the care we so readily give to others.
In MSC you learn how to cultivate self-compassion and stop beating yourself up. You’ll learn practical skills to apply in daily life and develop the ability to make self-compassion a consistent, lasting habit.
Three key components of Self-Compassion
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Mindfulness
Mindfulness opens us to the present moment, so we can accept our experience with greater ease.
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Common Humanity
Common humanity opens us to our essential interrelatedness, so that we know we aren't alone.
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Self-Kindness
Kindness opens our hearts to suffering, so we can give ourselves what we need.
Self-compassion provides emotional strength and resilience, allowing us to admit our shortcomings, motivate ourselves with kindness, forgive ourselves when needed, relate wholeheartedly to others, and be more authentically ourselves.
Self-compassion can be learned by anyone, even those who didn't receive enough affection in childhood or who feel uncomfortable when they are good to themselves. It's a courageous attitude that stands up to harm, including the harm that we unwittingly inflict on ourselves through self-criticism, self-isolation, or self-absorption.
Rapidly expanding research demonstrates that self-compassion is strongly associated with:
emotional wellbeing
less anxiety and depression
reduced stress
maintenance of healthy habits such as diet and exercise
satisfying personal relationships
*For a research review click HERE
Mindful Self-Compassion (MSC) Overview
MSC 8-week Outline:
The MSC Course includes 8 weekly sessions of 2.5 hours each, in addition to a 4 hour retreat.
Week 1: Discovering Mindful Self-Compassion
Week 2: Practicing Mindfulness
Week 3: Practicing Loving-Kindness
Week 4: Discovering Your Compassionate Voice
* Half-Day Silent Retreat
Week 5: Living Deeply
Week 6: Meeting Difficult Emotions
Week 7: Exploring Challenging Relationships
Week 8: Embracing Your Life
What to Expect?
This experiential course includes:
meditations
short talks
exercises
large and small group discussions
journaling/reflection
home practices
The goal of the program is for you to directly experience self-compassion and learn practices that evoke self-compassion in your daily life.
Prior to registering, you should plan to attend every session and practice mindfulness and self-compassion daily during the course.
MSC is primarily a compassion training program rather than mindfulness training, although mindfulness is the foundation of self-compassion. While MSC can be therapeutic, it is not group therapy or a substitute for therapy. The emphasis of MSC is on building emotional resources rather than addressing old wounds. Beneficial change occurs naturally as we develop the capacity to be with ourselves in a kinder, more compassionate way.
Compassion is a positive, energizing emotion. However, it is said that “love reveals everything unlike itself.” While learning self-compassion, some difficult emotions may arise. We (your teachers) are committed to providing a safe and supportive environment for this process to unfold, and to making the journey enjoyable for everyone.
After participating in this course, you’ll be able to:
Practice self-compassion in daily life
Understand the empirically-supported benefits of self-compassion
Motivate yourself with kindness rather than criticism
Handle difficult emotions with greater ease
Transform challenging relationships, old and new
Manage caregiver fatigue
Practice the art of savoring and self-appreciation
Prerequisites
Whether you’re new to self-compassion or looking to deepen your practice, MSC is open to all adults, including people of all backgrounds and identities. No previous experience with mindfulness or meditation is required to attend MSC!
While everyone is welcome, MSC is especially well-suited for:
Caregivers and professional helpers, including healthcare providers, teachers, therapists, and parents, who often give so much to others and need space to replenish their own emotional resources.
Anyone navigating stress, self-doubt, or perfectionism, and wanting to learn to treat themselves with more understanding and care.
You will be asked to provide some personal information when you register for this course to help teachers determine safety and readiness for this kind of emotional work.
The following book is recommended as a companion to the MSC course:
The Mindful Self-Compassion Workbook, by Kristin Neff and Christopher Germer (2018)
And for those who wish to integrate MSC into their professional activities, the following book is also recommended.
Teaching the Mindful Self-Compassion Program, by Christopher Germer and Kristin Neff (2019)
This program fulfills one of the prerequisites for becoming an MSC teacher. For more information on MSC or MSC Teacher Training, please visit www.centerformsc.org
Register for the next MSC Course
The next in person MSC course begins March 25, 2025 at our Worthington, Ohio location!
Individual Counseling
Interested in learning how to become more self-compassionate or mindful in a one-on-one format?