Mindful Self-Compassion


Mindful Self-Compassion (MSC) was developed by Christopher K. Germer, PhD, leader in the integration of mindfulness and psychotherapy (www.mindfulselfcompassion.org) and Kristin Neff, PhD, pioneering researcher in the field of self-compassion (www.self-compassion.org). 

MSC combines the skills of mindfulness and self-compassion, providing a powerful tool for emotional resilience. Mindfulness is the first step in emotional healing - being able to turn toward and acknowledge our difficult thoughts and feelings (such as inadequacy, sadness, anger, confusion) with a spirit of openness and curiosity. 

Self-compassion involves responding to these difficult thoughts and feelings with kindness, sympathy and understanding so that we soothe and comfort ourselves when we're hurting. Research has shown that self-compassion greatly enhances emotional well-being. It boosts happiness, reduces anxiety and depression, and can even help maintain healthy lifestyle habits such as diet and exercise. Being both mindful and compassionate leads to greater ease and well-being in our daily lives.

MSC can be learned by anyone. It's the practice of repeatedly evoking good will toward ourselves - especially when we're suffering - and cultivating the same desire that all living beings have to live happily and free from suffering.

Most of us feel compassion when a close friend is struggling. What would it be like to receive the same caring attention whenever you needed it most? All that's required is a shift in the direction of our attention: recognizing that as a human being you, too, are a worthy recipient of compassion.

In MSC you will learn:

  • How to stop being so hard on yourself
  • How to handle difficult emotions with greater ease
  • How to motivate yourself with encouragement rather than criticism
  • How to transform difficult relations, both old and new
  • Mindfulness and self-compassion practices for home and everyday life
  • The theory and research behind mindful self-compassion
  • How to become your own best teacher

A randomized, controlled trial demonstrated that MSC significantly increased self-compassion, compassion for others, mindfulness, and life satisfaction, as well as decreased depression, anxiety and stress.  Improvements were linked to how much a person practiced mindfulness and self-compassion in their daily lives.

Recommended reading:

Kristin Neff, Self-Compassion: The Proven Power of Being Kind to Yourself

Christopher Germer, The Mindful Path to Self-Compassion

Current & Upcoming MSC Classes, Trainings and Retreats

    • 24 Jun 2021
    • (PDT)
    • 12 Aug 2021
    • (PDT)
    • 9 sessions
    • Live Online (Pacific Time)
    • 5
    Register

    Mindful Self-Compassion training offered Live Online.


    Mindful Self-Compassion (MSC) was developed by Christopher K. Germer, PhD, leader in the integration of mindfulness and psychotherapy (www.mindfulselfcompassion.org) and Kristin Neff, PhD, pioneering researcher in the field of self-compassion (www.self-compassion.org).

    What people are saying...

    Truly a comfort in these worrisome times. I really can't say enough good things about my experience at Mindfulness Northwest!

    - Kathryn R., Seattle

    MSC combines the skills of mindfulness and self-compassion, providing a powerful tool for emotional resilience. Mindfulness is the first step in emotional healing - being able to turn toward and acknowledge our difficult thoughts and feelings (such as inadequacy, sadness, anger, confusion) with a spirit of openness and curiosity.

    Self-compassion involves responding to these difficult thoughts and feelings with kindness, sympathy and understanding so that we soothe and comfort ourselves when we're hurting. Research has shown that self-compassion greatly enhances emotional well-being. It boosts happiness, reduces anxiety and depression, and can even help maintain healthy lifestyle habits such as diet and exercise. Being both mindful and compassionate leads to greater ease and well-being in our daily lives.

    MSC can be learned by anyone. It's the practice of repeatedly evoking good will toward ourselves - especially when we're suffering - and cultivating the same desire that all living beings have to live happily and be free from suffering.

    Most of us feel compassion when a close friend is struggling. What would it be like to receive the same caring attention whenever you needed it most? All that's required is a shift in the direction of our attention - recognizing that as a human being, you too, are a worthy recipient of compassion.

    In MSC you will learn:

    • How to stop being so hard on yourself
    • How to handle difficult emotions with greater ease
    • How to motivate yourself with encouragement rather than criticism
    • How to transform difficult relations, both old and new
    • Mindfulness and self-compassion practices for home and everyday life
    • The theory and research behind mindful self-compassion
    • How to become your own best teacher

    A randomized, controlled trial demonstrated that MSC significantly increased self-compassion, compassion for others, mindfulness, and life satisfaction, as well as decreased depression, anxiety and stress. Improvements were linked to how much a person practiced mindfulness and self-compassion in their daily lives.

    Instructor:
    Catherine Duffy, Certified Mindfulness Northwest Instructor and Certified MSC Instructor by the Center for Mindful Self-Compassion at the University of California at San Diego.  

    Who this class is for:
    This adult class is open to the general public. Come join us!

    Location:
     Offered Live Online.

    We'll use the Zoom video conferencing platform. Find out more about this easy to use software at www.Zoom.us

    Schedule:

    • Thursday evenings, June 24 - August 12, 6 - 8:45 PM.
    • Day of Self-Compassion Retreat: Saturday, July 24, from 9 AM - 4 PM.

    Cost:
    $580 - $310 Sliding Scale Tuition. We also have special Scholarship Tuition options available for those unable to pay at the low end of the sliding scale.

    Payment plans are also available during registration (four equal monthly payments; no financing fee). 

    Registration:  REGISTER ONLINE 

    With Registration, you will also receive a confirmation email with information about how to connect to this Online Zoom Event. 

    Cancellation Policy:
    For all details about our registration and cancellation policies, please see our Course Registration Policies page.

    Important note to King County employees: please read THIS before you register.

    Our Other Classes, Workshops, and Retreats

    See our entire schedule of classes, workshops, and retreats.
    • 31 Aug 2021
    • (PDT)
    • 7 Sep 2021
    • (PDT)
    • 2 sessions
    • Live Online (Pacific Time)
    • 23
    Register


    This 3-hour workshop, offered in two 1.5-hour sessions, introduces participants to the skills of mindfulness and self-compassion. 

    Mindfulness is the first step in emotional healing - being able to turn toward and acknowledge our difficult thoughts and feelings (such as inadequacy, sadness, anger, confusion) with a spirit of openness and curiosity.

    What people are saying...

    Wonderful teachers and learning community!

    - Kim Thomas, Seattle

    Self-compassion involves responding to these difficult thoughts and feelings with kindness, sympathy and understanding so that we soothe and comfort ourselves when we're hurting. Research has shown that self-compassion greatly enhances emotional well-being. It boosts happiness, reduces anxiety and depression, and can even help maintain healthy lifestyle habits such as diet and exercise. Being both mindful and compassionate leads to greater ease and well-being in our daily lives.

    Instructor:  Carolyn McCarthy, Mindful Self-Compassion Trained Teacher by the Center for Mindful Self-Compassion

    Who this workshop is for:
    This adult workshop is open to the general public. Come join us!

    Cost:  $100 - $45 Sliding Scale Tuition. 

    Payment plans are also available during registration  (four equal monthly payments; no financing fee). 

    Location: Offered Live Online.

    We'll use the Zoom video conferencing platform. Find out more about this easy to use software at www.Zoom.us

    Registration:  REGISTER ONLINE 

    With Registration, you will also receive information about how to connect to this Online Zoom Event. 

    Cancellation Policy: For all details about our registration and cancellation policies, please see our Course Registration Policies page.

    Important note to King County employees: please read THIS before you register.


    Our other Classes, Workshops and Retreats

       See our entire schedule of classes, workshops, and retreats.

    • 22 Oct 2021
    • 5:00 PM (PDT)
    • 27 Oct 2021
    • 2:00 PM (PDT)
    • Samish Island Campground, 11633 Scott Road, Bow WA 98232
    • 30
    Register

    Our 5-day residential intensive form of
    Mindful Self-Compassion (MSC)
    Live, in-person event


    Friday evening October 22, through Wednesday mid-day October 27.
    As we begin to emerge from the pandemic, we invite you to join us for five full days of training in Mindful Self-Compassion just 90 minutes north of Seattle. Designed especially for those who have found attending an 8-week class difficult to schedule, this 5-day residential intensive includes all of the content of our popular 8-week MSC program offered in a peaceful retreat setting.

    Course details:

    In MSC you will learn:

    • How to stop being so hard on yourself
    • How to handle difficult emotions with greater ease
    • How to motivate yourself with encouragement rather than criticism
    • How to transform difficult relations, both old and new
    • Mindfulness and self-compassion practices for home and everyday life
    • The theory and research behind mindful self-compassion
    • tools to manage Caregiver fatigue
    • How to become your own best teacher

    More info on Mindful Self-Compassion is available here.

    See What to Expect at Residential Trainings for more information about our multi-day trainings.

    Who this event is for: 
    This adult training is open to the general public. Come join us!

    Instructors:


    Rev. Tim Burnett: Executive Director and Guiding Instructor at Mindfulness Northwest 

    Catherine Duffy: Certified MSC and Mindfulness Instructor at Mindfulness Northwest



    Schedule:


    October 22 - 27, 2021

    • Starts Friday, October 22 with 4 - 5 PM check-in.
    • Closes Wednesday, October 27, by 2 PM.
    • Morning and afternoon 3-hour classroom sessions daily.
    • Optional early morning meditation.
    • Flexible evenings to integrate the learning.

    Note: This is not a silent meditation retreat but an interactive residential training which includes meditation and periods of silence.

    Cost: $1350 - $720 Sliding Scale TuitionWe also have special Scholarship Tuition options available for those unable to pay at the low end of the sliding scale. Food, lodging, and teachings are included in our all-inclusive registration fees. There is an additional surcharge ($50 - $100) for some lodging options (see below).

    Payment plans are also available during registration (four equal monthly payments; no financing fee).

    Commuting: Although commuter attendance is possible we highly encourage you to stay on site. This makes for a much more complete and valuable experience. We strongly recommend that the commuter option only be considered by those living within a reliable 30-minute maximum travel time of the retreat site.

    Registration: 

    REGISTER ONLINE


    COVID-19 Precautions:

    We expect that all participants will be fully vaccinated against COVID-19 before arriving at this event and that if any participant is experiencing symptoms consistent with Covid-19 that they will not attend this event. Should COVID-like symptoms begin during the training, we ask that you notify a training leader as soon as possible. For more information about our work with Samish Island Retreat Center to prevent the spread of COVID-19, please see this page.

    In addition, mask wearing in accordance with the current CDC guidelines and venue protocols - if more stringent - at the time of the event will be required. Please plan on bringing your masks.

    If you have any questions about our COVID-19 policy please contact us at office@mindfulnessnorthwest.com or (360) 830-6439 ext 0.


    Location and Directions: 

    Samish Island Campground 

    Accommodations

    There are two types of cabins: rustic cabins, which are simple plywood cabins built in the 1950's with heat, beds, and shared campground bathroom buildings; and e-cabins, which are modern motel-level buildings where two units share a bathroom.

    The 40 rustic cabins are quieter and simpler but one must walk across the lawn to the bathrooms. Single occupancy is available in rustic cabins for all participants. Or, same-household participants can share a rustic cabin.

    The 16 e-cabins are lighter, more modern, and may share a bathroom if both participants are from the same household.  There can be more noise in e-cabins due to the sharing of the bathroom and we ask e-cabin residents to be very careful of the noise from doors and bathroom fixtures so as not to disturb their neighbors.

    A surcharge is required for lodging in the more modern e-cabins. 

    During the registration process, you may request one of these options: rustic, e-cabin with double occupancy, e-cabin with single occupancy, or RV or camping.

     Rustic Cabins Exterior:  Rustic Cabin Interior:
     Samish rustic cabin  
     E-Cabin Exterior:  E-Cabin Interior:
       


    Meals

    The hearty meals served at Samish Island Campground get rave reviews. All meals are included in the registration price. We can accommodate nearly any dietary request - just let us know in the Comments field during registration.

    Expectations of Participants:

    Samish Campground keeps costs low by maintaining a small staff. When we are training there we help out with camp chores such as washing the dishes and cleaning the bathrooms. Everyone will be asked to do regular chores (within their abilities).

    Cancellation Policy:
    For all details about our registration and cancellation policies, please see our Course Registration Policies page.

    Our other Classes, Workshops, and Retreats

       See our entire schedule of classes, workshops, and retreats.


Past MSC Classes, Trainings and Retreats

25 May 2021 Introduction to Mindful Self-Compassion - Tuesday evenings (Live Online)
23 Apr 2021 2021 Mindful Self-Compassion: Core Skills Weekend Workshop (Live Online)
15 Apr 2021 Mindful Self-Compassion (Live Online) - Thursday evenings
30 Mar 2021 Mindful Self-Compassion (Live Online) - Tuesdays early evenings
29 Mar 2021 Introduction to Mindful Self-Compassion - Monday evenings (Live Online)
9 Feb 2021 Mindful Self-Compassion (Live Online) - Tuesday evenings
21 Jan 2021 Mindful Self-Compassion (Live Online) - Thursdays early evenings
19 Jan 2021 Introduction to Mindful Self-Compassion - Tuesday evenings (Live Online)
8 Dec 2020 Introduction to Mindful Self-Compassion - Tuesday Late afternoons (Live Online)
13 Oct 2020 Mindful Self-Compassion (Live Online) - Tuesday evenings
21 Sep 2020 Mindful Self-Compassion (Live Online) - Monday early evenings
8 Sep 2020 Introduction to Mindful Self-Compassion - Tuesday evenings (Live Online)
30 Aug 2020 2020 Roots of Compassion 5-day Retreat (Live Online)
25 Aug 2020 Introduction to Mindful Self-Compassion (Live Online)
6 Jul 2020 Introduction to Mindful Self-Compassion (Live Online)
16 Jun 2020 Mindful Self-Compassion (Live Online) - Tuesday evenings
11 Jun 2020 Introduction to Mindful Self-Compassion (Live Online)
21 Apr 2020 Mindful Self-Compassion (Online) - Tuesdays late afternoon
6 Apr 2020 Mindful Self-Compassion (Online) - Monday evenings
21 Jan 2020 Mindful Self-Compassion (Mercer Island) - Tuesday evenings
19 Jan 2020 Mindful Self-Compassion (Bellingham) - Sunday evenings
13 Oct 2019 Mindful Self-Compassion, Residential Training (Skagit County, North of Seattle)
19 Sep 2019 Mindful Self-Compassion (Wenatchee) - Thursday evenings
15 Sep 2019 Mindful Self-Compassion for UW Healthcare Professionals (Seattle) - Sunday Evenings
25 Aug 2019 Roots of Compassion 5-day Retreat 2019 (Skagit County, North of Seattle)
17 Jun 2019 Mindful Self-Compassion (Mercer Island) - Monday evenings
9 Apr 2019 Mindful Self-Compassion (Seattle) - Tuesday evenings
7 Apr 2019 Mindful Self-Compassion (Bellingham) - Sunday evenings
18 Jan 2019 Mindful Self-Compassion (Wenatchee) - Friday mornings
17 Jan 2019 Mindful Self-Compassion (Bellingham) - Thursday Mornings
20 Sep 2018 Mindful Self-Compassion (Wenatchee) - Thursday Evenings
17 Sep 2018 Mindful Self-Compassion (Seattle) - Monday Evenings
16 Sep 2018 Mindful Self-Compassion for UW Healthcare Professionals (Seattle) - Sunday Evenings
26 Aug 2018 Roots of Compassion 5-day Retreat 2018 (Skagit County, North of Seattle)
5 Aug 2018 Mindful Self-Compassion 5-day Training (Seattle area)
12 Apr 2018 Mindful Self-Compassion (Seattle) - Thursdays Mid-day
22 Jan 2018 Mindful Self-Compassion (Seattle) - Monday Evenings
22 Sep 2017 Mindful Self-Compassion for Healing Professionals (Bellingham) - Friday Mornings - 24 CEUs
21 Sep 2017 Mindful Self-Compassion (Seattle) - Thursday Evenings
10 Sep 2017 Mindful Self-Compassion for Healthcare Providers (Seattle) - Sunday Evenings
20 Jul 2017 Mindful Self-Compassion at Tassajara
7 May 2017 Mindful Self-Compassion 5-day Training Retreat (Seattle area)
18 Mar 2017 Mindful Self-Compassion: Weekend Core Skills Workshop (Port Townsend)
13 Feb 2017 Mindful Self-Compassion (Bellingham) - Monday Evenings
8 Jan 2017 Mindful Self-Compassion for Healthcare Professionals (Seattle) - Sunday Evenings
22 Sep 2016 (MSC-Bham) Mindful Self-Compassion for the Community - Thursday Mornings
28 Jan 2016 (MSC-Bham) Mindful Self-Compassion - Thurs. Mornings for the Community


 Mindful Self-Compassion was created by
The Center for Mindful Self-Compassion
founded by
Drs. Kristen Neff & Christopher Germer


Looking for MSC Practice Recordings?
Find them here.

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