Oct 5- Nov. 30th, 2018 (8 week course)
Mindful Self-Compassion (MSC) is an empirically-supported 8-week program designed to cultivate the skill of self-compassion. Mindfulness and compassion have often been described as two wings of a bird – we need both to soar. Mindfulness teaches us to turn toward and acknowledge our experience with a spirit of openness and curiosity. Self-compassion involves responding to any difficulties that arise with kindness, warmth and understanding. Being both mindful and compassionate leads to greater ease and well-being in our daily lives.
Self-compassion provides the emotional strength and resilience so that we can offer ourselves the same kindness and understanding we would offer a good friend. With self-compassion we can motivate ourselves with encouragement, forgive ourselves when needed, face and befriend our shortcomings, care for others while caring for self, and live more authentically. Rapidly expanding research shows that self-compassion is strongly linked with emotional well-being, lower levels of anxiety and depression, healthy habits such as diet and exercise, and more satisfying personal relationships.
Location: 4812 St. Laurent, Equilibrium Yoga Studio
Course fee: $525*, includes workbook & 4 hour retreat day (10% discount for students, unemployed or if you register with a friend.) $250 deposit required at time of registration.
Schedule: Eight Friday mornings, 9- 11:45 am (+ retreat day on Nov 25, 1:30-5:30 pm). Please note that there will be no course on November 23rd.)
Language: In English, with bilingual discussion format.
Self-compassion is a skill that can be learned by anyone, even those who were not modeled compassion in their childhood or who live with a strongly internalized inner critic. Previous meditation experience is not necessary, but helpful. MSC is based on the research of psychologists Kristin Neff and Christopher Germer and is designed to reflect the same format of the Mindfulness-Based Stress Reduction program. The program combines meditation practice, body work, short talks and group inquiry to provide a multifaceted and complete program for developing self compassion and mindfulness in your every day life.
In this course, you will learn:
- The three key components of self-compassion: self-kindness, a sense of common humanity, and mindful awareness
- Mindfulness and self-compassion practices for home and everyday life
- Body work practices inspired by self-compassion
- The science and research behind self-compassion
- How to handle difficult emotions with greater ease
- How to motivate yourself with kindness rather than criticism
- How to identify your inner critic and relate to feelings of perfectionism, low self-esteem and low self worth in a healthier way
- How to stop being so hard on yourself and become your own best teacher
- How developing compassion can transform challenging relationships, both old and new
- The art of savoring and self-appreciation
What you can expect: You will be welcomed into an open and warm environment, where participants are invited to sit in a circle of cushions on the floor, or can use chairs or a comfortable sofa. Each session begins with an opening meditation to ground and settle you, as well as introduce you to the Self-Compassion meditation we will be working with that week. Each week a new theme of Self-Compassion is introduced, which is then discussed in an interactive, bilingual discussion format and participants are free to engage at the level they feel most comfortable. Participants can share how their weekly practice is going, bring up challenges or ask questions related to the material. Some of the themes to be explored include: What is Self Compassion, Foundations in Mindfulness, Practicing Loving Kindness, Discovering Your Compassionate Voice, Meeting Difficult Emotions, Gratitude practices and Self-Appreciation. Small group discussions and writing exercise are also used throughout the program to help participants process and integrate the concepts in a profound way. During the course, participants are encouraged to work up to a daily practice of formal or informal meditations of 30 minutes per day. There is a break for tea and cookies half way through each session, as well as light body stretching led by a yoga instructor that integrates the Self-Compassion theme for that week. The 4 hour retreat day towards the end of the program is a wonderful opportunity for participants to integrate and embody the Self-Compassion practices introduced and is often a highlight for many participants!
Emily is a trained teacher with the Center of Mindful Self Compassion and has received direct training under the guidance of Dr. Kristen Neff and Dr. Chris Germer. She has been teaching the mindfulness-based stress reduction group for 6 years and is excited to share her new passion for the growing area of mindful self compassion research and practice with you.
Official receipts available as psychotherapist or social worker.
This course is approved by the Order of Psychologists of Quebec for 24 CEs (Catalogue number RA01844-16)
If you prefer to pay by cheque, please send a cheque written to my name for the deposit or full tuition amount to my office address below:
1217 Bernard, #217
Outremont, Qc, H2V 1V7
* So that mindfulness training may be accessible to all, Emily is now offering several scholarship placements (at %30 discounted rate) within each of her 8-week courses. If you would like to apply for this scholarship placement please contact Emily.
All Friday morning 8 week workshops are held at the Equilibrium Yoga Studio, 4812 Boul St-Laurent, Montréal, QC