In this course, you’ll learn:
- How to handle difficult emotions with greater ease
- How to explore challenging relationships
- How to use self-compassion in care-giving situations
- How to motivate yourself with kindness rather than criticism
- Self-compassion practices for daily life
Course outline:
| Session 1 |
Discovering Mindful Self-Compassion | Welcome, introductions, and intentions. Guiding principles for our time together; physiology of self-criticism and self-compassion; misgivings about self-compassion; exploring soothing touch; MSC core meditation |
| Session 2 | Practicing Mindfulness | What is mindfulness? Explore wandering mind, resistance, and default mode network. How do we cause ourselves unnecessary suffering? Anchoring practice for moments of overwhelm. |
| Session 3 | Practicing Loving-Kindness | Create your personal loving kindness phrases; compassionate movement; interpersonal meditation; loving-kindness meditation for self and a loved one |
| Session 4 | Discovering Your Compassionate Voice | Practice loving-kindness meditation using phrases and the breath; identify stages of your progress on the path to self-compassion; motivate ourselves with encouragement rather than criticism |
| Session 5 | Living Deeply | Discover your core values and how you live in relation to them; deepen self-compassion through compassionate listening; giving and receiving compassion in relationship |
| Retreat | Half-Day Silent Retreat (online) | This silent retreat will give participants an opportunity to strengthen and deepen their MSC practice. |
| Session 6 |
Meeting Difficult Emotions | Understand shame and alleviate its impact by using self-compassion as an antidote to shame. Transform difficult emotions using mindfulness and self-compassion practices. |
| Session 7 | Exploring Challenging relationships | Manage caregiver fatigue through self-compassion and equanimity; using self-compassion to meet unmet needs in relationship; |
| Session 8 | Embracing Your Life | Practice savoring, gratitude, and self-appreciation as corrective measures for the mind’s natural negativity bias; explore strategies for embracing both the negative and positive in our lives and in ourselves. |
What to expect during each session