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What is Mindful

Mindful Self-Compassion (MSC) is an empirically-supported, 8-week 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.


The three key components of
Self-Compassion are:


• Self-kindness •

Kindness opens our hearts to suffering, so we can give ourselves what we need.


• Common Humanity •

Common humanity opens us to our essential interrelatedness, so that we know we aren't alone.


• Mindful Awareness •

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.


It's a courageous attitude that stands up to harm

Including the harm that we unwittingly inflict on ourselves through self-criticism, self-isolation, or self-absorption.

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.

Rapidly expanding research demonstrates that self-compassion is strongly associated with emotional well-being, less anxiety, depression and stress, healthy relationship to food and body, and more satisfying personal relationships.

And it’s easier than you think.


After participating in this workshop, you’ll be able to:

• Motivate yourself with kindness rather than criticism

• Handle difficult emotions with greater ease

• Transform challenging relationships, old and new

• Learn strategies for responding to physical discomfort or chronic pain

• Manage caregiver fatigue

• Practice self-compassion in daily life

• Understand the empirically-supported benefits of self-compassion

• Practice the art of savoring and self-appreciation


What should you expect from the MSC program?

Program activities include meditation, short talks, experiential exercises, group discussion, and home practices. MSC is a workshop rather than a retreat. The goal is for participants to directly experience self-compassion and learn practices that evoke self-compassion in daily life.

MSC is primarily a compassion training program rather than mindfulness training, although mindfulness is the foundation of self-compassion. MSC is also not psychotherapy insofar as the emphasis of MSC is on building emotional resources rather than addressing old wounds. The series is therapeutic rather than therapy. Beneficial change occurs naturally as we develop the capacity to be with ourselves in a kinder, more compassionate way.

Compassion is a positive, energizing emotion. However, it is said that “love reveals everything unlike itself.” While learning self-compassion, some difficult emotions may arise. MSC teachers are committed to providing a safe and supportive environment for this process to unfold, and to making the journey enjoyable for everyone.

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How it works

MSC includes 8 weekly sessions of 3 hours each, in addition to a 5-hour retreat. The group meets in the Two Wings offices in Malta, NY. Prior to registering, participants should plan to attend every session and begin to practice mindfulness and self-compassion every day throughout the program.

To register, contact Kristin: 518-221-0806 or