Mindful Self-Compassion (MSC)
An 8-Part Evidence-Based Course
What is Mindful Self-Compassion (MSC)?
MSC is an evidence-based training created by Kristin Neff and Christopher Germer that develops three core skills: mindfulness, common humanity, and kindness. Over eight sessions (plus a half-day retreat) you’ll learn practices like Affectionate Breathing, the Self-Compassion Break, Soften–Soothe–Allow, and Giving & Receiving Compassion, integrating them into daily life.
Introduction to Kindness Science
Guided Practice: Giving & Receiving Compassion
8-Session Curriculum
Welcome & Foundations
Orientation, safety, “How would I treat a friend?”, Soothing/Supportive Touch, Self-Compassion Break.
Practicing Mindfulness
Warming awareness to moment-to-moment experience; Affectionate Breathing; Soles of the Feet.
Practicing Kindness
Kindness vs compassion, Awakening Our Hearts, Loving-Kindness (Loved One → Self), phrases practice.
Discovering Your Compassionate Voice
Stages of progress, meeting the inner critic, motivating with compassion, optional compassionate letter.
Living Deeply
Core values & vows, silver linings, Giving & Receiving Compassion, compassionate listening.
Meeting Difficult Emotions
Working safely with stress, shame, and backdraft; Soften–Soothe–Allow; pacing and choice.
Challenging Relationships
Tender & fierce compassion, boundaries, compassion for others, protective practices.
Embracing Your Life
Integration & commitment, Self-Compassion Break (full), personal plan & supports.
Silent Retreat (between Sessions 5–6)
Affectionate Breathing → Loving-Kindness → Giving & Receiving Compassion → Sense & Savor → Compassionate Movement. Spacious, companionable silence with closing reflections.