"Rather than wandering around in problem-solving mode all day, thinking mainly of what you want to fix about yourself or your life, you can pause for a few moments throughout the day
to marvel at what’s not broken. You."
-Kristin Neff, Self-Compassion: Stop Beating Yourself Up and Leave Insecurity Behind
MSC BASIC COURSE
Mindful Self-Compassion (MSC) is an empirically supported program that develops life skills such as
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becoming your own best ally
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turning towards difficult emotions with more ease
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motivating yourself with kindness
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embracing your inner critic
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alleviating burnout and caregiver fatigue
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living in alignment with your core values
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embracing imperfections
MSC is offered in an 8-week format, an intensive format, and as a 6-week short course with the aim of practicing self-compassion within a community of same-spirited, loving beings who just like you wish to be kinder and more at ease with themselves. Learn tools that you can use on the spot when difficulty arises.
You are welcome the way you are !
Markus Bohlmann teaching an MSC Intensive with MSC founders Dr. Christopher Germer and Dr. Kristin Neff, 2023.
Self-Compassion for Shame
MSC graduate program
by Dr. Christopher Germer
Shame is everywhere.
Shame can arise when we feel judged by others or when we judge ourselves. Shame can occur when we do something “wrong”
and when we are completely innocent. Whenever we feel bad,
for whatever reason, there is an element of shame involved.
Shame is the most difficult human emotion.
It makes us feel small, silences us, or causes us to disappear inwardly. Ironically, shame itself is not the problem, but rather the avoidance of shame, partly because we are often not present
or “at home” within ourselves to be able to deal with shame.
“What would happen if we were able to take care of ourselves when we feel shame, instead of being paralyzed by fear,
attacking ourselves, or disappearing inwardly?”
“How would our lives change if we could meet shame with compassion and stay connected to ourselves, if we were able to think clearly and make wise, powerful decisions even when feeling shame, rather than letting shame hold us back?”
Self-compassion is an antidote to shame.
In this MSC Graduate Program developed by Chris Germer, we will learn to view shame from a new perspective and through the lens of self-compassion—not to eliminate the shame—but to learn
a new way of relating to it and ourselves.
Course topics include
Mindfulness, self-compassion, the origins of shame, self-criticism and shame, body shame, shame and our inner parts
You can find more details on our MSC community website:
www.msc-selbstmitgefühl.org
Fierce Self-Compassion
MSC Graduate Program
by Dr. Kristin Neff
The central question of self-compassion is:
“What do I need to ease my suffering?”
Often, it is important to simply accept ourselves in all our human imperfection and to love ourselves just as we are in this moment.
This might mean comforting ourselves and acknowledging that we are not alone, while mindfully holding our pain. This is gentle self-compassion, as we cultivate it in the MSC Basic Program.
Sometimes, however, in addition to self-acceptance, we also need to courageously stand up for ourselves. Courageous self-compassion is about “acting in the world” to alleviate suffering. It is, therefore, about protecting, caring for, and motivating ourselves. Compassion for ourselves then means standing up for ourselves and saying NO, setting boundaries, or fighting against injustice.
Or saying YES to ourselves and doing what is necessary to be happy (or happier), rather than subordinating our needs to those of others. When we find ourselves stuck in a difficult situation or
in habits that are harmful, it means we need to make a change.
Not because we are unacceptable as we are, but because we are taking care of ourselves.
It is important that these two sides of self-compassion are balanced and integrated, like yin and yang. This creates a caring power that we can use to change ourselves and the world around us.
You can find the full explanation on our organization’s website
www.msc-selbstmitgefühl.org
MSC Teens:
Connection, Belonging, Empowerment
MSC Teens supports teenagers to build their resources
of presence and self-compassion during their turbulent teenage years. Supported by empirical studies, this program
by Lorraine Hobbs and Karen Bluth explores themes such as self-worth, identity and authenticity and offers practical tools to meet these challenges as a teenager and beyond.
I was trained in MSC Teens by Lorraine Hobbs.
Frequently Asked Questions
IS MSC the same as therapy?
No. MSC is resource-building. Though its effects can therapeutic (in the sense of liberating, empowering, life-affirming); MSC is not therapy.
Do I have to reveal my life story?
No. MSC is not group therapy. We will have opportunities to share. Here, participants are invited to share as much or as little as they wish, and the focus of on the experience of the practices we are doing in class, not your life story.
I am shy and have no experience with mindfulness nor self-compassion. Do need to?
The course creates a safe and brave container where everyone is welcome in the way they are. Also, you don't need any previous experiences with mindfulness nor compassion practices. Some participants report that they have felt welcomed in this course for the first time in their life.
I have heard that mindfulness comes from Buddhism. Will I become a Buddhist?
The Buddha made it his life mission to explore suffering and he shared his wisdom with the world. Like all mindfulness courses, this course is also about turning toward our suffering rather than ignoring or numbing it, and to thus alleviate our suffering. It is not about turning you into a Buddhist. What helps to remember is that the Buddha himself was no Buddhist, either. Though the course has its roots in mindfulness and wishes to alleviate suffering, it is not Buddhist. Everyone is welcome!
