Develop peace in the midst of turmoil

Develop Self-Compassion in this 8-Week course

Jan. 24th - March 14th

10 AM OR 7 PM PST

Choose which time works best for you

Mindful Self-Compassion (MSC) is an experienced-based 8-week course designed to cultivate the skill of self-compassion. It is for anyone interested in developing the resource of self-compassion.

WHAT OUR CLIENTS ARE SAYING

Headshot Melissa Y

"I am so grateful to learn
a new way to speak to my soul."

-Melissa Y.

Erin C picture and testimonial

“Settling in and participating led to answers I didn’t know I even had questions about.”

-Erin C.

Rachel D headshot and testimonial

“I came out of the experience feeling profoundly seen and honored.”

-Rachel D.

Erica Demeester

MSC 8-Week Course

Jan. 24th - March 14th 2023

This course is a weekly online class. It is taught live and is an interactive skill building class. We use mediation and mindfulness as a mode to teach new ways of thinking. The meditation practices will support the weekly concepts. Mindful Self-Compassion framework was created by Chris Germer and Kristen Neff. For core curriculum information see centerformsc.org

What’s Inside The Course?

Week 1: Discovering Mindful
Self-Compassion

We will explore the topic of self compassion and what it means to be self compassionate. Why is it important and how can a more compassionate inner dialogue increase our capacity for joy.

Railroad showing your journey to mindful self compassion

Included In This Week

  • Guided Meditation on self-compassion
  • Physiology of self-compassion
  • Tools and practices on how to incorporate self-compassion in daily life
Week 2 of Mindful Self-Compassion

Week 2: Practicing Mindfulness

Session 2 explores the topic of Mindfulness. We will teach you how to bring mindful awareness to the present moment. We also discuss the challenges and obstacles that often arrive when we begin mindful practices.

Included In This Week

  • Anchor awareness with mindfulness exercises
  • Three guided meditations practicing the principle of mindfulness
  • What to do when difficult emotions arise and how to stabilize emotions

Week 3: Practicing Loving-Kindness

In this session participants will explore the difference between loving kindness and compassion. This session builds upon previous sessions and provides meditative practices that discover tools to create compassion directed to ourselves.

Week 3 of Mindful Self-Compassion

Included In This Week

  • Learn to practice meditation using phrases that are authentically your own
  • Revisit core meditations taught previously
  • Learn how to direct loving-kindness toward ourselves in the midst of struggle

Ready to Change Your Life?

Week 4: Discovering Your Compassionate Voice

Change is difficult. In Session 4 we discuss how to motivate ourselves from a place of strength and compassion. We discuss and reflect on the process of positive change using kindness rather than criticism.

Week 4 of Mindful Self-Compassion

Included In This Week

  • Practice core mediations
  • Discover our compassionate voice
  • Written exercise on motivation
Week 5 of Mindful Self-Compassion

Week 5: Living Deeply

In Session 5 we will discover our core values and how living in our values is compassionate. We will discover hidden meaning in the midst of challenges and how to practice Self-Compassion while listening to others.

Included In This Week

  • Expanding self-compassion meditation to include others
  • Discover or re-discover personal values
  • Strengthen ability to listen compassionately to others without losing one’s self

Week 6: Meeting Difficult Emotions

In this session participants will learn to meet difficult emotions like shame. We will explore the topic of shame and learn how self-compassion can combat negative feelings of shame.

Week 3 of Mindful Self-Compassion

Included In This Week

  • Mindfulness in the body
  • Labeling emotions
  • Learn to use mindfulness and self-compassion
    to meet difficult emotions

Elevate Your Life Now

Week 7: Exploring Challenging Relationships

Participants will apply the skills acquired in Mindful Self-Compassion to the highly challenging context of personal relationships. Relationships can be complicated and be a source of pain. MSC can be a way to understand our pain and process it in a healthy manner.

Week 7 of Mindful Self-Compassion

Included In This Week

  • Meet unmet needs in relationships with compassion
  • Apply the skill of self-compassion to caregiver fatigue
Week 8 of Mindful Self-Compassion

Week 8: Embracing Your Life

Cultivate happiness, gratitude, and self-appreciation. We will focus on how to maximize the positive and good in your life and most importantly with-in yourself. We are hardwired to look for negatives but we can learn to change that focus.

Included In This Week

  • Challenge the negativity bias
  • Savoring
  • Self- appreciation

What Our Clients Are Saying

“ I took the full 8 week course this past spring and jumped at the chance to take another. This class has helped my inner dialog cruelty change to being one that is kinder, more loving and understanding to myself.”

- Sarah T.

“The techniques and mindset I learned has helped me greatly, especially understanding how I treat myself and understanding how I want to be treated. An unexpected and valuable experience that will help me for a long time!”

- John

“ Thank you Erica and Jodi for giving us so many tools to help us find our light! “

- Julie W.

“ These classes were slow at first, but I quickly started to see the benefits of such a program. I learned to change my mindset, that it’s important to let myself feel all my emotions and give them proper attention. This isn’t a quick fix, but it taught me the tools to help heal and repair me.”

- Hannah

“This course was fantastic! Learning to be mindful and self-compassionate during this stressful time of life is so important. I loved how it gave me practical knowledge and skills to process my stress differently.”

- Kaitlyn P.

Mindful Self-Compassion

We listen to our clients and are excited to offer 2  course times in January!

Classes for both our morning and evening course will start

Tuesday, January 24th 2023.

The morning course will start at 10 AM PST and the evening course will start at 7 PM PST.

Erica and Jodi Teaching a class
Erica DeMeester - Guide

Erica DeMeester

Jodi Bean - Guide

Jodi Bean

Meet Your Guides

Erica and Jodi have been part of the Mindful Self-Compassion community for 3 years and are certified teachers of MSC. Erica is a lover of the great outdoors and a dedicated youth mentor. Jodi is an artist, musician and mother of five. It has been profoundly rewarding to assist our clients to greater peace and joy in their journey. We have witnessed beautiful shifts with those we work with, and we have experienced the process on a very personal level. Our interests and demands are broad and many, but we believe in this transformative work, and we wouldn’t be here if we didn’t.

Sitting in a circle outside in a mindful self compassion course

Mindful Self-Compassion
8-Week Course

Jan. 24th - March 14th

This skill building course is designed to create more emotional resiliency and emotional intelligence.

Each week teaches a new skill and provides guided mediations to support the skill. We will cover:

Working at a table in Mindful Self Compassion Course

Discovering Mindful Self-Compassion

Practicing Mindfulness

Practicing Loving-Kindness

Discovering Your Compassionate Voice

Living Deeply

Meeting Difficult Emotions

Exploring Challenging Relationships

Embracing Your Life

Ready to Start?

Frequently Asked Questions