MINDFUL SELF-COMPASSION – 8 week x 2.5 hour course fee: £220

Please note: I will be taking a sabbatical year away in 2020, no courses or classes planned for this year.

A half day optional silent retreat is also included in the fee 

Previous experience of mindfulness and meditation is desirable but not essential.

Spaces are limited, please book in advance to reserve your place. Payment is required upon booking, refundable for cancellations with 14 days notice (minus a £20 cancellation charge).


“For someone to develop genuine compassion towards others, first he or she must have a basis upon which to cultivate compassion, and that is the ability to connect to one’s own feelings and to care for one’s own welfare…caring for others requires caring for oneself.”      Tenzin Gyasto, the 14th Dalai Lama

Mindful Self-Compassion (MSC) is an empirically-supported, 8-week, 9 session (a half-day retreat is included) training programme designed to cultivate the skill of self-compassion. Based on the groundbreaking research of Kristin Neff and the clinical expertise of Christopher Germer, MSC teaches core principles and practices that enable participants to respond to difficult moments in their lives with kindness, care and understanding.

The three key components of self-compassion are self-kindness, a sense of common humanity, and balanced, mindful awareness. Kindness opens our hearts to suffering, so we can give ourselves what we need. Common humanity opens us to our essential interrelatedness, so that we know we aren’t alone. Mindfulness opens us to the present moment, so we can accept our experience with greater ease. Together they comprise a state of warm-hearted, connected presence.

Self-compassion can be learned by anyone, even those who didn’t receive enough affection in childhood or who feel uncomfortable when they are good to themselves. It’s a courageous attitude that stands up to harm, including the harm that we unwittingly inflict on ourselves through self-criticism, self-isolation, or self-absorption. Self-compassion provides emotional strength and resilience, allowing us to admit our shortcomings, motivate ourselves with kindness, forgive ourselves when needed, relate wholeheartedly to others, and be more authentically ourselves.

Rapidly expanding research demonstrates that self-compassion is strongly associated with emotional wellbeing, less anxiety, depression and stress, maintenance of healthy habits such as diet and exercise, and satisfying personal relationships. And it’s easier than you think.

After participating in this 8 week programme, you’ll be able to:

• Practice self-compassion in daily life
• Understand the empirically-supported benefits of self-compassion
• Motivate yourself with kindness rather than criticism
• Handle difficult emotions with greater ease
• Transform challenging relationships, old and new
• Manage caregiver fatigue
• Practice the art of savoring and self-appreciation

What To Expect

Programme activities include meditation, short talks, experiential exercises, group discussion, and home practices. MSC is a workshop rather than a retreat. The goal is for participants to directly experience self-compassion and learn practices that evoke self-compassion in daily life.

MSC is primarily a compassion training programme rather than mindfulness training like Mindfulness-Based Stress Reduction (MBSR), although mindfulness is the foundation of self-compassion. MSC is also not psychotherapy insofar as the emphasis of MSC is on building emotional resources rather than addressing old wounds. Positive change occurs naturally as we develop the capacity to be with ourselves in a kinder, more compassionate way.

MSC includes 8 weekly sessions of 2.5 hours each (tea break included), in addition to a half-day retreat. Prior to registering, participants should plan to attend every session and practice mindfulness and self-compassion at least 30 minutes per day throughout the programme.


Previous experience of mindfulness and meditation is desirable but not essential. This course will complement the ‘Mindfulness for Managing Stress MBSR course’ and is also a wonderful opportunity to deepen your own personal mindfulness practice. To insure safety, participants are asked to provide some background information when they register for the programme.

Recommended reading:

• Self-Compassion: The Proven Power of Being Kind to Yourself, by Kristin Neff
• The Mindful Path to Self-Compassion, by Christopher Germer

Also ‘The Mindful Self-Compassion Workbook’ – A proven way to accept yourself, build inner strength, and thrive, by Kristin Neff & Christopher Germer.

To enquire about booking a place please email: carol@calm4you.co.uk

Carol is a Trained and Registered MSC Teacher having trained with Bangor University, Centre for Mindfulness Research & Practice and Kristin Neff, Center for Mindful Self-Compassion in San Diego, USA (www.centerformsc.org)