Illuminate
Psychotherapy & Growth
Mindful Self-Compassion Program
Mindful Self-Compassion (MSC) is an empirically-supported training program 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.
Three components of Mindful Self-compassion are:
Self-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 are not 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. 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.
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.
Program activities include meditation, short talks, experiential exercises, group discussion, and home practices. Mindful Self-Compassion Standard Course includes 8 weekly sessions of 2.5 hours each, in addition to a 4-hour retreat. The goal is for participants to directly experience self-compassion and learn practices that evoke self-compassion in daily life.
We offer the following Mindful Self-Compassion course:
Mindful Self-Compassion Standard Course
- 8 weeks lesson, each lesson lasts for 2.5 hours, plus a half day silent retreat (total 9 week, 26-hr)
- After successful completion of the standard course, a Certificate of Attendance will be issued
- This 9-week MSC course fulfils the prerequisite for joining the MSC teacher's training program, offered by the Center for Mindful Self-Compassion. For details, please refer to their website.
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Sharing from graduates
In this course, I learnt to let go, and not to change things that cannot be change. This course helped me to keep calm and accept my imperfection.
～Y
I have gained a lot from this course! In addition to learning a lot of self-compassion exercises, it also inspired me to have more reflection and understanding on life. I have learnt how to maintain a calming attitude to accept ups and downs in life, it also helped me to be more courageous and motivated to overcome challenges, and to make myself better. I learned to consciously remind myself to be kind to myself, to be forgiving, and to be my own best friend.
～ B
After the completion of this course, I became more mindful and was able to understand my own feelings in the moment. I was able to step back and observe my own emotions.
～ J
During the class, I can feel the support from the peer, teacher also created a very safe environment for us to share, and helped me to feel the common humanity. Class exercises helped to manage negative emotions. The course contents are inspirational too.
～ H
I learnt how to be self-compassionate, to accept painful experience, and to validate and appreciate myself. It helps me to stay peaceful.
～ A