• Mindful Self-Compassion (MSC)

  • Mindful Self-Compassion (MSC) is an evidence-based program based on the groundbreaking self-compassion research of Dr. Kristin Neff, PhD and the clinical expertise of Christopher Germer, PhD. MSC teaches core principles and practices that enable participants to respond to difficult moments in their lives with kindness, care and understanding.

  • I took the original 8 week MSC class 2.5 years ago which transformed my life. Self-compassion was the exact opposite of how I previously thought. I have recommended the class to friends who are high achieving but hard on themselves. It is a freeing mentality although you need to keep at it and it's helpful to have a practicing community around you.

    Karen

  • Learn how to build inner strength and support your emotional resilience with our evidence-based, self-compassion courses taught by Center for Mindful Self-Compassion (CMSC) Trained Teachers!

  • UPCOMING CLASSES:

  • Mar

    16

    FREE Live Online Intro Class: What Is Mindful Self-Compassion?

    Tuesday, March 16, 2021 | 5:00 pm - 6:00 pm PST

    Teachers: Bob Horowitz, MD and Theresa Najjar, PT, DPT, MS

     

    Is it just me, or is life throwing us some major curve balls right now? Join CMSC Trained Teachers Bob Horowitz, MD and Theresa Najjar, PT, DPT, MS to learn what self-compassion is, why it builds inner strength, and how it supports emotional resilience. This session is open to all and there is no obligation to enroll in our 6-week course.

     

  • Mar

    23

    6-Week Online Short Course in MSC | $180:

    March 23, 2021 - April 27, 2021 | Tuesdays at 5:00 pm - 6:15 pm PST

    Teachers: Bob Horowitz, MD and Theresa Najjar, PT, DPT, MS

     

    Learn how to build inner strength, support emotional resilience, and respond to difficult moments with kindness, care, and understanding. This 6-week course is taught live on Zoom by CMSC Trained Teachers Bob Horowitz, MD and Theresa Najjar, PT, DPT, MS. In this course, you will learn self-compassion core principles and tools to:

    • Stop being so hard on yourself
    • Handle difficult emotions with greater ease
    • Motivate yourself with encouragement instead of criticism
    • Become your own inner ally

     

  • I have been practicing meditation and mindfulness for many years and am newer to self-compassion. My inner critic has had a tight hold on me since early childhood and was always the first to speak up when I did something that was less than perfect. I was able to recognize that this critical voice was trying to protect me, but was doing so unskillfully. After starting MSC, the inner ecology of my mind began to shift from inner critic to inner ally. My attitude became more accepting, open, loving towards myself and others. MSC is user friendly and the exercises are designed to allow us to comfort ourselves when we are suffering. We all have this innate ability to soothe ourselves, we just need to learn how. MSC teaches us the "how to".

    Marta

  • Self-Compassion FAQ:

    What is Mindfulness?

    Mindfulness is being able to acknowledge and turn toward our difficult thoughts and feelings with openness and curiosity.

    What is Self-Compassion?

    Self-compassion involves responding to your own difficult thoughts and feelings in the same supportive and understanding way you would respond to a good friend who is having a difficult time - with kindness, sympathy, and understanding. Self-compassion is a way that we can support and comfort ourselves when we are hurting. Self-Compassion has 3 main components: 

    • Self-kindness: Being warm and understanding to ourselves when we face difficulty
    • Common humanity: Recognizing that difficulty and struggle is part of the shared human experience that we all go through
    • Mindfulness: Taking a balanced approach to difficulty through a non-judgmental, receptive state of mind. Observing thoughts and feelings as they are, without trying to deny or suppress them.

    Who can benefit from MSC?

    Anyone! MSC is the practice of repeatedly turning toward ourselves with kindness and understanding when we are facing difficulty. Most of us feel compassion when a close friend is struggling. What would it be like to turn toward yourself with that same caring attention when you struggle?

    What tools will I learn in MSC?

    • Stop being so hard on yourself
    • Handle difficult emotions with greater ease
    • Motivate yourself with encouragement instead of criticism
    • Transform difficult relationships, both new and old
    • Become your own inner ally

    OK, but does MSC work?

    There is a large volume of research supporting the Mindful Self-Compassion Program in all of it's forms (ex. 8 week, short course, health care provider course, etc). You can also learn more through other helpful websites and resources.