Learn the skills we all need to meet life’s challenges with more wisdom and kindness.
Our new and abridged course, The Short Course in Mindful Self-Compassion (SC-MSC), will teach you how to hold yourself with tenderness and compassion when you need it most — when you fail, feel inadequate and are suffering. Learn MSC’s key informal practices, as well as brief practices in mindfulness right from home.
Too often we meet pain and challenge with harshness and criticism. SC-MSC will teach you how to be present and courageous in the face of physical and emotional pain rather than fighting it or turning away from it – perfect for this season of uncertainty.
SC-MSC was developed by MSC’s pioneering researchers and clinicians, Kristin Neff and Christopher Germer for those who were short on time and could not engage in the longer 2 ½ hour weekly class.
Research has shown that self-compassion greatly enhances emotional well-being. It boosts happiness, reduces anxiety and depression, and can even help you stick to your diet and exercise routine. All that’s required is a shift in the direction of your attention–recognizing that as a human being, you, too, are a worthy recipient of compassion.
From the New York Times
The research suggests that giving ourselves a break and accepting our imperfections may be the first step toward better health. People who score high on tests of self-compassion have less depression and anxiety, and tend to be happier and more optimistic. Preliminary data suggest that self-compassion can even influence how much we eat and may help some people lose weight.
This idea does seem at odds with the advice dispensed by many doctors and self-help books, which suggest that willpower and self-discipline are the keys to better health. But Kristin Neff, a pioneer in the field, says self-compassion is not to be confused with self-indulgence or lower standards.
“I found in my research that the biggest reason people aren’t more self-compassionate is that they are afraid they’ll become self-indulgent,” said Dr. Neff, an associate professor of human development at the University of Texas at Austin. “They believe self-criticism is what keeps them in line. Most people have gotten it wrong because our culture says being hard on yourself is the way to be.”
Imagine your reaction to a child struggling in school or eating too much junk food. Many parents would offer support including tutoring or making an effort to find healthful foods the child will enjoy. But when adults find themselves in a similar situation – struggling at work, or overeating and gaining weight – many fall into a cycle of self-criticism and negativity. That leaves them feeling even less motivated to change.
“Self-compassion is really conducive to motivation,” Dr. Neff said. “The reason you don’t let your children eat five big tubs of ice cream is because you care about them. With self-compassion, if you care about yourself, you do what’s healthy for you rather than what’s harmful to you.”
Schedule (6:30-8pm PT):
Testimonials from JD and Suzanne’s MSC Students:
“I am so grateful to have had the privilege of experiencing The Mindful Self Compassion class with Suzanne and JD. Their embodiment of the practices as well as their skill in teaching, conveying and facilitating them in a group setting with great kindness and authenticity, helped me to retain what I learned and continue to practice on my own. I hope this class, or at least a refresher course, will be offered again. It is always good to be reminded of and to expand on what has been learned.”
“The training you gave affected my life in a meaningful way, at a time when I was at a critical crossroads. I am happy to report that my marriage is on the mend, in good part because I participated in your sessions and because they led to a daily meditation practice. My head is so much clearer and my heart feels so much fuller, all from your kindness and generosity.”
“I am a metastatic cancer survivor and had a devastating loss of my parents to Parkinson’s disease and cancer and I was at a lowest point in my life when I decided to sign up for this workshop. While going through the course, I have learned how to accept, forgive, love, care and heal myself through Suzanne and J.D.’s gentle guidance of Meditation and Mindful Self-Compassion. The program was well organized and structured but still allowed participants to have freedom to take care of their needs while facing incredibly difficult emotions at times. This workshop helped me to deal better with my grief, fear, loneliness and isolation. Through this workshop, I have found that I am more strong and resilient than I realized. After completing the course, I have a deep sense of gratitude for Suzanne and J.D. for helping me to improve my emotional and physical well-being. I can confidently recommend this workshop to anyone who is facing life’s difficulty or simply just to improve one’s self-awareness and confidence.”
By the end of this course, students will be able to:
Continuing Education Hours:
Psychologists: Continuing Education Credit for this program is provided by UC San Diego Center for Mindfulness. The UC San Diego Center for Mindfulness is approved by the American Psychological Association to sponsor continuing education for psychologists. The UC San Diego Center for Mindfulness maintains responsibility for this program and its content. This course offers 6.0 CE credit.
California licensed MFTs, LPCCs, LEPs, LCSWs: Continuing Education Credit for this program is provided by UC San Diego Center for Mindfulness. The UC San Diego Center for Mindfulness is approved by the American Psychological Association to sponsor continuing education for psychologists. 6.0 CE credit may be applied to your license renewal through the California Board of Behavioral Sciences. For those licensed outside California, please check with your local licensing board to determine if CE credit is accepted.
Nurses: UC San Diego Center for Mindfulness is approved by the California Board ofRegistered Nursing, Provider Number CEP16351, for 7.0 CE credit.
- Describe the main components of self-compassion and mindfulness and how they may be integrated into their role as healthcare professionals.
- Explain the difference between empathy and compassion and utilize strategies to avoid emotional exhaustion.
- Demonstrate strategies they can use on the job to regulate difficult emotions while caring for others in pain.
- Apply at least one skill from each session to help them regulate emotions and care for themselves emotionally while caring for others who are experiencing difficulty.