Free Online Mindful Self-Compassion 6-week Course (and more!)
I will be offering this course with an introductory session on Saturday, April 18 at noon Eastern US (time zone converter here). The actual course will begin 2 weeks later on Saturday, May 2 at noon Eastern US (time zone converter here). For more info, read on!​
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​[Please note that, like all my classes, there is a chance I may need to change the date. I'll let you now about that as soon as I know, and I appreciate your forbearance.]
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Mindful Self-Compassion (MSC) is a research-proven program designed to cultivate the skill of self-compassion. MSC teaches practices that enable participants to respond to difficult moments in their lives with kindness, care, and understanding.
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Self-compassion can be learned by anyone, even those who didn't receive enough affection in childhood or who feel uncomfortable when they are kind 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. Research demonstrates that self-compassion is strongly associated with emotional wellbeing, less anxiety, depression and stress, maintenance of healthy habits and satisfying personal relationships. And it’s easier than you think.
The standard 8- to 10-week Mindful Self-Compassion course is wonderful, but many people don’t have the time to spend about 3 hours a week on a class. Each session in this shorter course is about an hour and 15 minutes, and I often can stay later for questions. This is one of the most popular courses I do, and although it is designed to be a 6-week course, I will be adding additional sessions based on the interests of the group.
Here is a breakdown of each session:
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Introductory Session: This will provide an overview of self-compassion and the causes and consequences of denying ourselves our own compassion. It will review the upcoming course and we will also do some basic practices. If you are unsure about taking the full course, this intro session is a useful way learn more about self-compassion.
Session 1: Exploring what self-compassion is and seeing how it does or does not show up for us, and then looking at simple ways to cultivate it even in the middle of difficulties.
Session 2: Seeing how mindfulness plays a crucial role in cultivating self-compassion, and how it can be brought into your day even if you barely have time to go to the bathroom. We'll also look at common obstacles that arise when starting to practice this, and investigate misgivings that surround self-compassion, such as the perception that it is "weak" or leads to being self-indulgent.
Session 3: Looking at ways to work with the inner critic and to find our inner compassionate voice.
Session 4: Using self-compassion to work with difficult emotions.
Session 5: Investigating caregiver fatigue and burnout, and how self-compassion can remind us to offer care to ourselves as we attend to the needs of others, even as we are immersed in providing that care.
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Session 6: Exploring the importance of our core values for cultivating resilience and fulfillment, and how self-compassion can help us live more in alignment with those values. We will also look at the resources available to maintain a self-compassion practice.
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Further Sessions: I will offer additional sessions depending on what interests the group. Topics might include anger, fierce self-compassion, boundaries, meditative practices, etc. I'm happy to continue as long as there is interest and I have time.
There will be handouts on each subject that cover what we go over in each class, and there will also be pre-recorded audio/video links so you can try practices on your own. This course includes large group discussions since there is so much to learn from each other, and most people are surprised at how much we all have in common when it comes to needing self-compassion. The course itself is not recorded to respect privacy. Also, my courses are designed for people who don't have time to take a course, so you are welcome to drop in as you are able, and you can engage with camera on or off.
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The class is offered freely to make it as accessible as possible. If you find it of value and are able to make a donation, please consider making a donation to either Imagine Mindfulness, a non-profit working to make mindfulness classes available to all, or to the non-profit Center for Mindful Self-Compassion, the organization that creates programs like this. (Or you are invited to donate to any other non-profit you favor—although, again, this is only if you are able!)
You can read the waiver and register at this form, or you can use the button below. And if you aren’t sure if you can attend all the sessions, you are welcome to register anyway and you’ll at least get the handouts.
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Let me know if you have any questions at modestlymindful@gmail.com, and thanks for your interest!
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Image by David Hoefler on Unsplash.
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