Mindful Self-Compassion Intensive Programme over 4.5 Saturdays

When: 15th February to 15th March 2025

Where: online event

Teacher: Dr Caroline Hoffman OAM, PhD, RN, BSW, MBSR Teacher, Certified, MSC Teacher and Self-Compassion for Shame Teacher, Retreat Leader and Supervisor of other teachers of Mindfulness Based Approaches.

Dates: 4.5 x Saturdays as follows:

15th February, 22nd February, 1st March, 8th March, 15th March

Times:

One session of the MSC programme will be offered in the morning followed by a break of two hours for lunch and self-care as we engage in this intensive training. The next session will follow later in the afternoon. Timings as follows:

10am – 1pm and 3.00 – 6.00 pm BMT – UK time (except for 15th March which is 10am – 1 pm only).

All times are UK times (GMT). If you are attending from a different time zone, please check equivalent timings in your time zone here.

What is compassion?

Compassion is the capacity to be sensitive to the suffering of ourselves and others and the willingness to relieve and prevent it (Paul Gilbert, 2014). It is a capacity inherent in all of us but for many reasons does not always come to flourish. Fortunately, it can be trained, developed and deepened through practice.  Compassion is characterised by kindness and receptivity as well as courage and responsibility. Many believe compassion should be directed towards others rather than ourselves but self-compassion is not selfish. Research increasingly shows that self-compassion is – like mindfulness – key to mental health and goes hand in hand with greater openness and empathy towards others.

What is Mindful Self-Compassion?

Mindful Self-Compassion (MSC) is an empirically-supported training programme designed to cultivate the skill of self-compassion. Based on the ground-breaking 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 practice of MSC fosters 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. It’s a courageous attitude that stands up to harm, including the harm that we unwittingly inflict on ourselves through self-criticism, negative self-talk and ‘pushing’ ourselves through times of difficulty.

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.

What does the online MSC programme offer?

In this online course, participants will experience the full MSC curriculum (offered elsewhere over 8 weekly classes + retreat session or over 5 days intensive residential training). Each session includes meditations, daily life practices, self-reflective exercises, and group sharing. With the support of highly experienced teachers and an evidenced-based curriculum participants will experience self-compassion directly and learn resourcing practices for greater ease and wellbeing in all aspects of life.

The emphasis of MSC is on building emotional resources as we develop the capacity to be with our difficulties, and with ourselves, in a loving, compassionate way. Each session we will explore a theme to deepen our understanding and capacity for self-compassion, whilst applying it to many aspects of our lives.

Please note that this MSC course meets the pre-requisite for MSC Teacher Training.

Participant requirements

This course is open to all. No previous mindfulness experience is required though it can be very helpful. So you may be new to mindfulness, or maybe you have been practising or teaching mindfulness for a while. A key motivation is the wish to explore elements of the approach that directly address the experience of inner criticism and struggle in relationship with ourselves, and with others.

Learning objectives

The course will support you in learning to:

• practice self-compassion in daily life
• understand the empirically-supported benefits of self-compassion
• motivate yourself with encouragement rather than criticism
• handle difficult emotions with greater ease
• transform challenging relationships, old and new
• manage caregiver fatigue
• practice the art of savouring and self-appreciation

MSC teacher training

This course serves as pre-requisite to MSC Teacher Training which can be taken online via the Center for Mindful Self-Compassion www.centerformsc.org or in the UK in residential format over six days hosted by Sussex Mindfulness Centre www.sussexmindfulnesscentre.nhs.uk

Workbook

Participants are requested to buy the MSC workbook that accompanies this training:

Neff, K. and Germer, C. (2018) The Mindful Self-Compassion Workbook. New York: The Guilford Press

What to expect

MSC is primarily a compassion training programme rather than mindfulness training like Mindfulness Based Stress Reduction (MBSR) or Mindfulness-Based Cognitive Therapy (MBCT), although mindfulness is the foundation of self-compassion. MSC is therapeutic, but it’s not therapy insofar as the emphasis 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. This capacity develops during the course as we explore guided practices and experiential exercises, share conceptual frameworks, engage in group discussions and in home practice between the classes.

Compassion has the effect of soothing and comforting us as it paradoxically opens us to emotional discomfort. While some difficult emotions may therefore arise when practicing self-compassion, our highly experienced teachers are committed to providing a safe, supportive environment for this process to unfold, and to making the journey interesting and enjoyable for everyone.

Location

The training will be delivered via Zoom. Participants will receive a confirmation email with information about how to join online meetings via Zoom nearer the start date. Use of a laptop or equivalent well-functioning device is recommended.

What to bring/wear

We advise you create a space where you won’t be disturbed or distracted by other devices or interruptions. Pen and paper, as well as a comfy chair, cushions and a blanket would be helpful to support your practice space at home.

What recent participants of this MSC intensive format led by Caroline have said:

“I just want to thank you for the MSC intensive. It’s a wonderful course and a privilege to do it with someone so obviously experienced with this material as yourself. I very much enjoyed your sensitive use of language guiding the practices and also your warm, encouraging responses in the group. You have a fantastic collection of quotes and poems! I’ll continue using the guided practices from your website, which I’m appreciating.”

“I wanted to say how much I’ve gotten from the course and what a wonderful experience it has been!”

“I am truly grateful for this opportunity, I feel I’ve learned a lot. Your way of teaching has been so gentle and kind!”

Cost: £295 per person including audios for home practice

To book Please email: caroline@drcarolinehoffman.com