8 Week Program ~ Online
The Mindful Self-Compassion (MSC) course is an empirically-supported training program developed out of groundbreaking research by Dr. Kristin Neff and the clinical expertise of Dr. Christopher Germer. It consists of 8 weekly classes, plus a half-day retreat, designed to cultivate self-compassion in daily life.
Each class includes instructional talks, experiential exercises, guided meditations, and group discussion. There are also home practices offered each week.
Fall Schedule 2023
You'll meet once per week (live stream online), for three hours on the first day of class and two and a half hours for all other classes. You will also have opportunities to engage with ongoing home practice material throughout the rest of the week. This course includes one half-day retreat.
Sunday Evenings from 5-7:30pm* PT
Class 1: September 24
Class 2: October 1
Class 3: October 8
Class 4: October 15
Class 5: October 22
Class 6: October 29
Half-Day Online Retreat: November 5 from 2-6pm PT
Class 7: November 12
Class 8: November 19
*The first class on 9/24 will run 3 hours from 5-8pm PT
Live Online via Zoom
Sliding Scale Tuition:
$395, $565, or $725
We offer a “Pay what you can" model. Please pay more, if you can, to help support those less able to pay.
Kim Levan and Eileen Lin (read bios)
MSC Scholarships + Payment Plans
If you are in need of financial support to participate in this course, we invite you to apply for a scholarship. We review and award scholarships on a first-come, first-served basis while funding is still available. We also offer payment plans. If you are interested in either form of assistance, please apply here:
In this course, you will gain tools and resources to:
Improve overall health and well-being
Reduce anxiety, depression, and stress
Motivate yourself with kindness rather than criticism
Handle difficult emotions with greater ease
Transform challenging relationships
Manage caregiver fatigue
Practice the art of savoring and self-appreciation
A moment of self-compassion can change your entire day.
A string of such moments can change the course of your life.
– CHRIS GERMER
Who Can Benefit from MSC?
The course is suitable for anyone struggling with life's challenges, however big or small. Anyone who wishes to build resources for emotional resilience and inner strength can benefit from taking MSC. Individuals who have benefitted from our programs so far include:
professionals in caregiving roles such as therapists, teachers, medical professionals
business professionals wanting to build self-confidence and relate more authentically to themselves and others
people caring for children or aging parents
people coping with chronic illness
people who wish to make more positive life choices, from a place of self-acceptance and self-worth
people working at the intersection of climate and social justice
Be softer with you. You are a breathing thing.
A memory to someone. A home to a life.
– NAYYIRAH WAHEED
No previous meditation or mindfulness practice necessary.
To get the most out of the experience we ask that you commit to:
attending a minimum of 6 of the weekly classes
30 minutes a day of home practice (if possible) between classes
The Mindful Self-Compassion Workbook is highly recommended to purchase as a companion to the MSC course.
This program satisfies one of the prerequisites to becoming an MSC Teacher. For more information please visit the CMSC website.
Kim is a resident Pause Meditation instructor, a Mindful Self-Compassion Teacher, a Transformational Coach and Behavior Change Specialist. For over twelve years she has facilitated experiential learning opportunities that support individuals and organizations to enhance well-being, increase personal agency and find collaborative ways of working through complex challenges. Originally from the UK, Kim now lives in Mendocino, California, where she teaches MSC and other mindfulness-based programs, offers private coaching and hosts a range of workshops that promote human flourishing and support planetary health.
Eileen is a Mindful Self-Compassion teacher, originally from Taiwan and recently moved to Corvallis, Oregon. Over the years she has offered various mindfulness-based programs for kids and adults to cultivate awareness and agency, create a healthy mental environment and foster well-being. Among all the mindfulness programs, Eileen is particularly inspired by MSC for how it empowers people to uncover inner strength and ultimately live their life authentically. While being on her own exploring journey in a new country, she continues offering MSC programs and creating artwork that brings healing and nourishment to the world.
Self-compassion is a way of emotionally recharging our batteries.
– DR. KRISTIN NEFF
Is MSC Effective?
People who take the MSC program increase their levels of self-compassion by an average of 43%.
A randomized, controlled trial demonstrated that MSC significantly increased self-compassion, compassion for others, mindfulness, and life satisfaction, as well as decreased depression, anxiety and stress. These improvements were maintained one year later.
Improvements were linked to how much a person practiced mindfulness and self-compassion in their daily lives.
For the full-text article, please click here (PDF).
Unlike self-criticism, which asks if you're good enough, self-compassion asks, what's good for you?
– DR. KRISTIN NEFF
What People Are Saying About MSC