Immeasurable Minds

8-week Mindful Self-Compassion (MSC)

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

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 and a day retreat. 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 do starting on 18 January), 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 already have 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

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.

The day retreat, including lunch takes place on Sunday 20 May in Drumalis, Larne.

Registration

Please don’t just 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.

There are other ways to pay – let me know what suits you best. Other ways do not have fees.

You can book directly on a separate page with this link also.

Nov-Dec 6-week Mindfulness Experience Class

This popular 1-hour, 6-week mindfulness practice class sells out every time – advance booking is necessary.

As well as learning about what mindfulness is and the benefits of it you will also experience:

how to practice mindfulness,
how to sit in meditation,
tips to practice in daily life,
how to do walking meditation,
mindful movement,
gratitude practice,
loving kindness practice,
mindfulness singing,
inspirational stories

Most importantly you’ll receive an hour of peace and tranquility in a group of other local, like-minded people. 🙂

Suitable for all: from beginners to experienced practitioners with a beginners mind. Come join us for an experience of peace in the middle of your week.

You can buy the course as a gift for someone – just ask them to give your name on the first night.

Thank you.