8-week Mindful Self-Compassion course

Now more than ever we need to practice mindfulness, self-compassion and self-care. I look forward to sharing this 8-week course with you. Please note this course is now online via zoom which includes the retreat day.  The course is will be 3 hours every Tuesday night 6.30-9.30pm with a half hour break at 8pm from the comfort of your own home. Includes a day retreat from 10.30am – 4pm on Sunday 13 December.

“If your compassion doesn’t include yourself, it is incomplete.” Jack Cornfield

Mindful Self-Compassion (MSC) is an empirically-supported, 8-week, training program designed to cultivate the skill of self-compassion. Based on the groundbreaking 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.

The three key components of self-compassion are self-kindness, a sense of common humanity, and balanced, mindful awareness. Kindness opens our hearts to suffering, so we can give ourselves what we need. Common humanity opens us to our essential interrelatedness, so that we know we aren’t alone. Mindfulness opens us to the present moment, so we can accept our experience with greater ease. Together they comprise a state of warm-hearted, connected presence.

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. 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.

Rapidly expanding research demonstrates that self-compassion is strongly associated with emotional wellbeing, less anxiety, depression and stress, maintenance of healthy habits such as diet and exercise, and satisfying personal relationships. And it’s easier than you think.

After participating in this 8-week 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

What To Expect

Program activities include meditation, short talks, experiential exercises, group discussion, and home practices. MSC is 8 weekly workshops a day retreat with lunch on Sunday 2 December in Drumalis, Larne. The goal is for participants to directly experience self-compassion and learn practices that evoke self-compassion in daily life.

MSC is primarily a compassion training program rather than mindfulness training (like Mindfulness-Based Stress Reduction (MBSR) – which I also teach and you might like to consider starting on Tuesday 5 January 2020), although mindfulness is the foundation of self-compassion. MSC is also not psychotherapy insofar as the emphasis of MSC is on building emotional resources rather than addressing old wounds.  Positive change occurs naturally as we develop the capacity to be with ourselves in a kinder, more compassionate way.

It is said that “love reveals everything unlike itself.” While some difficult emotions may arise when practicing self-compassion, I am committed to providing a safe, supportive environment for this process to unfold, and to making the journey interesting and enjoyable for everyone.

Prior to registering, participants should plan to attend every session and practice mindfulness and self-compassion at least 30 minutes per day throughout the program.

What previous participants on my MSC said:

“This is the best course I’ve ever done.” Sheila McAlornan, Yoga Teacher age 67

“I loved it and want to do it again.” Roisin Loughran, People Manger, Tesco

“I am shocked at just how powerful this course is.” Annie Campbell, retired organisational director

Prerequisites

No previous experience with mindfulness or meditation is required to attend MSC.  However it is beneficial to have  completed a mindfulness programme or even better to have completed and 8-week MBSR. Participants are asked to provide background information when they register for the program.

It is recommended that participants read one or both of following books before or during the program:

  • Self-Compassion: The Proven Power of Being Kind to Yourself, by Kristin Neff
  • The Mindful Path to Self-Compassion, by Christopher Germer

MSC Workbook In addition to these two optional books you must have an MSC Workbook (written by both authors)– if you buy the workbook there is a £12.50 discount on the fee – I will send the workbook to your house. You are free to order the workbook yourself. If you want me to send it to you to ensure you have it by the course start date 3 November you will need to have booked the course my mid October. x

Course includes a day retreat from 10.30am – 4pm on Sunday 13 December.

This program fulfills one of the prerequisites for becoming a MSC teacher. For more information on MSC and MSC Teacher Training, please visit www.CenterForMSC.org.

Registration

Don’t buy a ticket without filling out an application form.  To ensure your place on the MSC programme please contact Bridgeen on mindfulmind@outlook.com for an application form. 

Please Note: you can also pay for this course by bank transfer, PayPal (conditions apply), cheque or cash and save the Eventbrite fee.

As always payment is non-refundable and non-transferable.

November Mindful Self-Compassion Workshop

The theme this month is

 Mindful self-compassion is the foundation of emotional healing—being aware in the present moment when we’re struggling with feelings of inadequacy, despair, confusion, and other forms of stress (mindfulness) and responding with kindness and understanding (self-compassion). Mindful self-compassion also means holding difficult emotions—fear, anger, sadness, shame and self-doubt—and ourselves, in loving awareness, leading to greater ease and well-being in our daily lives.

Mindful self-compassion can be learned by anyone. It’s the practice of repeatedly evoking good will toward ourselves especially when we’re suffering—cultivating the same desire that all living beings have to live happily and free from suffering. And as the Dalai Lama says, self-compassion is the first step toward compassion for others.

The workshop is suitable for everyone from complete beginners to experienced practitioners. It fun, practical and experiential. I’ve been running this workshop for five years and people regularly re-attend. 🙂

Sometimes it will be possible to transfer your ticket – subject to availability. Workshops in Winter months tend to sell out so transfer is limited, summer workshops usually have more availability.

It is possible to buy a ticket as a gift, the person just needs to give the name the ticket was booked under when they check in with me on the day.

Please bring your own yoga mat if you have one and a blanket to stay cosy during deep relaxation.

Thank you, I look forward to seeing you.

Deepening Your Practice Retreat

Not all of us are lucky enough to be able to go away for a week’s retreat especially as 2020 has been such a disastrous year for travel, so how about a local weekend retreat in Drumalis, Larne where we will devote time to mindfulness practice, relaxation, movement, good food, time outdoors and indoors to reflect and practice?!

I had 11 people at this retreat last November, everyone really enjoyed the peace and simplicity and experienced a lot of physical and emotional healing from the experience, which is profound as it is such a short time.

All food and refreshments included from Saturday morning to Sunday lunch.

It is advised that you ideally will have previous mindfulness experience before booking this weekend, there will be lots of silence.

Check out the at the location here: www.drumalis.co.uk all rooms are ensuite and hotel standard.  I have been using this venue to hold retreats for over ten years – everyone really loves this venue – and its so easy to get to.

Yes you can pay by bank transfer, PayPal, cheque or cash to avoid the Eventbrite fee, however payment must be in advance of the retreat and is not refundable from 1 November 2020.