Mindful Self-Compassion

MINDFUL SELF-COMPASSION Online

NEXT SESSION: Starts Wednesday, October 16, 2024 – 6:30 pm to 9 pm PT.
DURATION: Wednesdays from October 16 to December 11, 2024. There is no class the week of Thanksgiving. Online retreat, Nov 16, 2024 from 9:00 to 1:00 PT
COST: Suggested payment is $150. Dana accepted. Payment will be via Venmo, PayPal, Zelle or check.

The Mindful Self-Compassion online course teaches awareness, insight, and mindfulness practices for cultivating kindness and self-compassion. “Name it to tame it,” by calling out your inner critic and not let it run the show. Learn how to treat yourself with kindness so that you can more easily achieve your intentions and personal goals.

Are you experiencing some or all of the following?

a critical voice in your head that says you will never measure up
a constant internal battle with this voice in your head
you think something must be wrong with you
your inner critic keeps you from doing what matters most
you’re unable to imagine your life being any different
Worried that if you’re kind to yourself, you’ll lose some motivation and accountability?

Studies show that being kind to yourself actually increases your chances of reaching your goals.

Mindful Self-Compassion practice teaches you how to:

make peace with your inner critic
treat yourself with kindness
have compassion for your human imperfections
stop letting your inner critic run your life
begin imagining a life that is aligned with your authentic self

It really is possible to learn how to make peace with your inner critic and treat yourself with kindness and compassion. Isn’t it time you let go of the harsh ways of relating with yourself? Think about it, would your talk to a friend or someone you are trying to support like you talk to yourself?

You are worthy of your own kindness and compassion. Treat yourself as you would treat someone else you are showing up for to support, encourage and help another in need of a friend.

Our natural inclination is to push away the inner critic, but when we fight something, it tends to energetically grow stronger, and we then beat up on ourselves for even having this internal struggle. It’s possible to be kind and self-compassionate and still hold yourself accountable.

We compare our insides to everyone else’s outsides and decide that since everyone else looks fine, they must be fine, and therefore, something must be wrong with us. And then we beat ourselves up because we believe something is wrong with us. It’s a vicious cycle that often affects our self-esteem.

How The Mindful Self-Compassion Course Can Transform Your Relationship with the Inner Critic

Research shows that people who practice self-compassion:

feel happier and more satisfied with their lives
feel good about themselves
have more optimistic thoughts
experience less anxiety & depression
more easily realize their personal and professional intentions and goals

In our experience, once people really commit to self-compassion practices, their lives begin to change for the better.

Meet Your Co-Instructors

Christine Kirk, MUS:

Christine is a mindfulness teacher and coach. She received her B.S. in Planning, Public Policy and Management from the University of Oregon and her Master’s in Urban Studies from Portland State. She has over 30 years in organizational leadership, public policy and legislative work in the public safety arena. Christine holds a teaching certificate from the Engaged Mindfulness Institute. She trained in Mindful Self-Compassion through the Center for Mindful Self Compassion. She has been practicing mindfulness and meditation formally for eight years. She coaches and teaches mindfulness and meditation practices focusing on those who experienced trauma or stress that has impacted their ability to reach themselves and actively live their life, with intention. She teaches people how to develop a regular mindfulness practice and integrate it into daily life. She has helped teens, adults and teams to increase awareness and develop a kind and compassionate relationship with themselves and others. Christine loves teaching people how to use neuroscience based practices to transform their lives.

Mary Salquist Beattie, MPH:

Mary is a facilitator of mindfulness, meditation, self-compassion, and resilience programs. She received a B.A. in Psychology and a B.A. in Religious Studies from the University of Southern California and her Master’s of Public Health (MPH) from Tulane University School of Public Health and Tropical Medicine. Mary holds a graduate certificate in Mindfulness-Based Teaching and Learning (MBTL) from the University of Fraser Valley. She trained in Mindful Self-Compassion (MSC) through the Center for Mindful Self-Compassion, is a trained RESET (Resilience and Enhancement in Sport, Exercise & Training) instructor, and is a certified CBRT (compassion-based resiliency training) teacher. Passionate about women’s and children’s health as well as behavioral health, she utilizes her educational background to create and implement evidence-based workshops and programs for diverse populations. Mary is committed to empowering individuals and communities through mindfulness-based interventions.

The Course Offers:

Pre-course reading/viewing material
Live sessions once weekly, each with instruction, practices and discussion
A mini retreat
Post-course reading/viewing material
Home practice suggestions
Email contact with the teacher or online one-to-one chats if necessary
The opportunity to join online graduate groups to support ongoing practice

Objectives:

At the completion of this activity, participants will begin 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
Demonstrate simple self-compassion practices to patients, students, or clients

Who Should Attend

This workshop is suitable for everyone, including the general public, mental health and healthcare professionals, meditation and mindfulness instructors, yoga teachers, wellness coaches, and educators at all levels. Prerequisites Needed: None, all are welcome to attend.

Terms and conditions:

The Mindful Self Compassion course is offered as an educational course only and is not intended as a replacement for medical or psychological care.
While we’ve made every effort to ensure that the technical aspects of the course run smoothly, sometimes glitches happen. Please use these as times to practice in the moment, life happens, how we react to it is where the teachable moments are.
If you don’t receive email receipts for payment or don’t receive an email within 24-48 hours of purchase, please first check your SPAM folder, as it may likely have landed there. If you still don’t see it, email Christine for assistance.
As you work through the practices, always trust your own inner wisdom over the practice instructions. If a particular practice doesn’t feel right for you, don’t do it. If a practice feels like it’s too much, don’t do it.
Thank you in advance for your patience with any glitches that may arise. If you run into a technical glitch, email me, and I’ll get it sorted out.
CEU for educators available, enquire for details.
Dana – this allows the student to provide a voluntary payment for services of the teachers. Most classes are $595. We kept our cost low so that it was accessible to everyone. Please let us know if cost is an issue, and we can work on a scholarship or payment plan.

Other Resources:

Neff, K. & Germer, C. (2018) The Mindful Self-Compassion Workbook. New York: Guilford Press.

Germer, C. & Neff, K. (2019). Teaching the Mindful Self-Compassion Program: A Guide for Professionals. New York: Guilford Press.

This program fulfills one of the prerequisites for becoming an MSC teacher. For more information on MSC or MSC Teacher Training, please visit www.centerformsc.org.

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