Mindful Self-Compassion (MSC) - with optional Heart Rate Variability
Learn to be less self-critical and treat yourself with kindness
Open to all, no prior mindfulness experience is necessary. 8 week course starts August 9 and takes place every Wednesday from 3:00pm to 5:00pm ET with the last class on September 27, 2022. There is also an "at-home retreat" day on Saturday, September 10 from 10am to 1pm ET. Read further below for possible discounts and scholarships.
Mindful Self-Compassion (MSC) combines the skills of mindfulness and self-compassion to enhance our capacity for emotional well-being. Click here to view an overview of the themes explored over the 8 weeks and learning objectives and outcomes. MSC is an empirically-supported 8-week program designed to cultivate the skill of self-compassion, co-developed by Dr. Christopher Germer, a CMC senior advisor. We welcome you to explore Mindful Self-Compassion tools and resources, including guided meditation and a course overview, through the Center for Mindful Self-Compassion (CMSC) website. For the first time, we will bring together two scientifically validated trainings in one 8-week program so you can start the year getting more benefits from our Programs. If you enroll in our February Mindfulness and Self Compassion (MSC) course, you will have the choice to include the Heart Rate Variability (HRV) biofeedback in the training. This means you will be able to maximize the benefits of the MSC curriculum and quantify your progress in a measurable way. To learn more about HRV and its benefits, visit our FAQs page.
“MSC helped me to welcome, soften, and let go of my inner critic. Practicing Self Compassion has changed my life.” “MSC supported me, for the first time in my life, to have the courage to really see myself as I am, without a mask, the guard of my inner critic, or a fake outer smile.”
Why Mindful Self-Compassion?
- Learn the science and components of self-compassion
- Practice self-compassion to live in alignment with your values
- Gain tools to manage difficult emotions with greater ease
- Build emotional strength for dealing with daily stresses
- Motivate yourself with kindness rather than criticism
Why Include HRV Training?
- Improve physiological self-regulation
- Strengthen the ability of your nervious system to experience self-compassion
- Utilize reliable data to assess your progress
Scientific research shows that HRV is strongly tied to self-compassion. Participation in the HRV component of this training is optional. For those that are interested, there is no need to wait. Go to OptimalHrv.com to learn more. HRV training is provided in partnership with OptimalHRV and Dr. Inna Khazan. Questions? Visit our FAQs page. This program is designed for the general public: no meditation experience required. Participants will complete a background form and connect with instructors.
Discounts and Scholarships
From the generosity of our community, a limited number of scholarships and discounts are available. Please fill out the scholarship application form or contact us first for a discount code before registering. Need-Based Scholarships - please fill out the scholarship application here: chacmc.org/scholarship. Friends/family $100 off discount - contact email@example.com to learn more. 50% Discounts available for CHA Staff and Patients not enrolled in the CHAMindWell program - contact us at firstname.lastname@example.org to learn more. Full scholarships for eligible CHA staff and patients enrolled in the CHAMindWell program. A limited number of Black, Indigenous, and People of Color (BIPOC) Discount Scholarships are available at a reduced rate of $100 (This is $550 off the regular rate of $650). Complete the application at chacmc.org/bipoc-scholarship before registering. We will get back to you about the status of your scholarship request.
Full refund will be issued, minus $100 processing fee, for cancellation made up to two weeks before the start date of the training or course. A 50% refund will be issued for cancellation in the period between two weeks and two working days before the start of the training or course. No refund is available if cancellation is within 2 working days before the start of the course or training or once program training materials are received.