“For someone to develop genuine compassion towards others, first he or she must have a basis upon which to cultivate compassion, and that basis 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 Gyatso, the 14th Dalai Lama –
Mindful Self-Compassion (MSC) is an intensive training retreat version of an empirically-supported 8-week program designed to cultivate the skill of self-compassion. Based on the research of Kristin Neff and integrated with the clinical perspective of Christopher Germer, MSC teaches core principles and practices that enable participants to respond to difficult emotions with kindness and understanding.
The Three Core Components of Self-Compassion
- Self-kindness: Opening our hearts to suffering so we can give ourselves what we need
- Common humanity: Recognizing that we are not alone in our experiences
- Mindfulness: Staying present and accepting our experience with greater ease
Together, these elements create a state of warm, connected presence during difficult moments in our lives.
Self-compassion can be learned by anyone, even those who did not receive enough affection in childhood or who feel uncomfortable being kind to themselves. It is a courageous attitude that stands up to harm, including the harm we inflict on ourselves through self-criticism, self-denial, or self-absorption.
Self-compassion builds emotional strength and resilience, helping us acknowledge our shortcomings, forgive ourselves, motivate ourselves with kindness, care for others, and fully engage with life.
Research & Benefits
A growing body of research demonstrates that self-compassion is associated with emotional well-being, reduced anxiety and depression, healthier lifestyle habits, and more satisfying personal relationships.
Program Founders
Christopher K. Germer, PhD is a clinical psychologist in private practice, specializing in mindfulness, acceptance, and compassion-based treatment. He has been integrating meditation into psychotherapy since 1978. Dr. Germer is a Clinical Instructor in Psychology at Harvard Medical School and a founding member of the Institute for Meditation and Psychotherapy. He lectures internationally on mindfulness and self-compassion and is a co-editor of Mindfulness and Psychotherapy and Wisdom and Compassion in Psychotherapy, and author of The Mindful Path to Self-Compassion.
Kristin D. Neff, PhD is an Associate Professor in Human Development and Culture at the University of Texas at Austin. She was among the first to define and measure self-compassion in academic research and has published extensively on its psychological benefits. Dr. Neff is a co-developer of the empirically-supported 8-week MSC program and author of Self-Compassion: The Proven Power of Being Kind to Yourself. She is also featured in The Horse Boy, a book and documentary about her family’s journey with autism.
Objectives
At the completion of this activity, participants should be able to:
- Describe the theory and research supporting mindful self-compassion
- Develop and apply self-compassion practices to motivate themselves with encouragement rather than self-criticism
- Assess and manage difficult situations and emotions with greater moment-to-moment acceptance
- Develop and apply self-compassion practices to respond to feelings of failure or inadequacy with self-kindness
- Transform difficult relationships, old and new, through self-validation
- Utilize the art of savoring and self-appreciation to overcome negative attention bias
- Apply core mindfulness and self-compassion practices into daily life
What to Expect
Program activities include meditation, short talks, experiential exercises, group discussion, and home practices. The goal is to provide a safe and supportive environment for exploring how we typically respond when difficult emotions arise and to provide tools for becoming a warm and supportive companion to ourselves. The emphasis of the program is on enhancing emotional resources and personal capacities. For more information on self-compassion, please see www.Self-Compassion.org and www.MindfulSelfCompassion.org
It is widely acknowledged within the field that the teaching of mindfulness and compassion arises out of the personal practice of them. Thus, training courses include substantial periods of personal practice of mindfulness meditation and compassion to help develop the personal and professional resource of these human qualities. An analogy might be that the swimming coach would have to be an excellent swimmer, or a violin teacher would actually be a skilled violinist. Therefore in the field of mindfulness and compassion, the teacher must have a well-developed and substantial experiential grounding in these practices, which is partially supported through meditative practice and exercises during the training.
Program Schedule
| Day | Schedule |
|---|---|
| Monday | Arrival & Registration: 8:30–9:00 AM PT Sessions: 9:00 AM–12:30 PM, 2:00–5:00 PM |
| Tuesday | Sessions: 9:00 AM–12:00 PM, 2:00–5:00 PM |
| Wednesday | Session: 9:00 AM–12:00 PM Afternoon free for personal practice |
| Thursday | Sessions: 9:00 AM–12:00 PM, 2:00–5:00 PM |
| Friday | Session: 9:00 AM–12:00 PM |
A refund (minus your $50 non-refundable/non-transferable deposit) will be made for cancellations submitted in writing up to 7 days prior to the event start date by emailing mindfulness@.ucsd.edu. No refunds will be allowed within 6 days of the event start date.
Please be aware that the registration fee, deposits, and funds are non-transferable to other programs.
In the unlikely event that the course is cancelled, UC San Diego Center for Mindfulness is responsible only for a full refund of the registration fee. In regards to in-person programs, the center is not responsible for any refunds to transportation, hotel accommodations, or any miscellaneous expenses.
Refunds are processed using the same method as the original payment (unless past 180 days).