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: Wednesdays 5:00pm – 6:15pm PT:
September 4, 11, 18, 25
October 9, 16 (No class on October 2nd – Jewish Holiday)
Testimonials from Wendy’s MSC and SC-MSC Students:
This was a beautiful moment of my week that I really looked forward to. I thought the class length was perfect for my busy schedule, and just long enough to center myself and my busy mind in order to lovingly connect with myself and be present in the moment with my teacher and classmates. During this very trying national time, I was so grateful that I had this class to look forward to. I would start the class frazzled, body tired and mind racing, and by the end feel so relaxed and in tune with myself, and grateful for connecting with others in this way. The teacher was wonderful and provided what felt like a deep, quiet healing space that invited us all in.
This course has been so helpful during the tumultuous year, providing so many tools and different perspectives of approaching self-compassion that can be directly applied and felt even after just a few times practice. Wendy did an excellent job providing background for how the techniques work and then did an excellent job moderating the actual practice and discussions during each class. Even though it’s just a 6 week, shorter course, I feel like I have already gotten so much benefit and can notice myself thinking about things differently than a few months ago. I would recommend it to anyone interested in self-betterment and feeling more at peace with yourself.
I highly recommend this course – it will deepen your understanding and practice of self compassion, whether you are a beginner or an advanced practitioner with many years of meditation experience. Wendy is Absolutely incredible. Very accessible, warm, yet scientific and grounded. Simply could not be improved upon.
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.