Short Course in

Mindful Self-Compassion

3-Week Course  |  Live Online

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Course Description

Mindful Self-Compassion is an opportunity to explore how we typically respond to ourselves when difficulties arise. It draws upon the skill of mindfulness and the resource of self-compassion to build inner strength and resilience so we can support ourselves, just as we would a dear friend.

 

The Short Course in Mindful Self-Compassion (SC-MSC) was developed by Kristin Neff, PhD, the pioneering researcher in the field of self-compassion and Christopher Germer, PhD, a leader in the integration of mindfulness, compassion and psychotherapy.

 

The short course is an adapted version of the full 8-week course in MSC and is a great starting point if you're interested in exploring and developing self-compassion in your daily life! The short course is a lower time and financial commitment, and if you decide you want to reinforce what you've learned and also go deeper, you can enroll in the full 8-week program in the future. 

 

Want to hear more + learn a few tips for cultivating self-compassion from instructor Kristen Genzano? Watch this brief interview with KATU Portland news here!

Summer Program 2021

Schedule
July 12 - 29
Every Monday & Thursday, 6:30-8pm PT
LIVE and online, from the comfort of your home
Instructors
Kristen Genzano and Kim Levan
Registration for the summer course is now closed. To get a notification when the next course is published, please click here:

Sliding Scale Tuition

We recognize times are difficult for so many right now and we don’t want finances to be a limiting factor to your participation. To that end, we offer a tiered payment option.
 
Reduced rate: $250
Pay for yourself: $325
Pay it forward (covers you + supports another): $375
 
If you need additional assistance please email connect@pausemeditation.org
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What's Included

SC-MSC is a 3-week program consisting of 6 bi-weekly LIVE virtual classes, 1.5 hours each. The classes provide a variety of short talks, experiential exercises, group discussion, and home practices.
 

Topics include:

  • What is Self-Compassion

  • Practicing Self-Compassion

  • Discovering your Compassionate Voice

  • Self-Compassion and Resilience

  • Self-Compassion and Burnout

A moment of self-compassion can change your entire day.

A string of such moments can change the course of your life.

– CHRIS GERMER

What You Will Learn

Burgeoning research shows that self-compassion is strongly associated with emotional wellbeing, coping with life challenges, lower levels of anxiety and depression, healthy habits such as diet and exercise, and more satisfying personal relationships.

 

Self-Compassion is an inner strength that enables us to be more fully human—more fully ourselves. Fortunately, it can be learned by anyone, even those of us who did not learn these skills as children. 

 

During this course, you will gain tools and resources that help you to: 

  • Understand the basic theoretical underpinnings of self-compassion and how they can be directly applied to improve your quality of life

  • Motivate yourself with encouragement rather than self-criticism

  • Practice self-compassion in daily life to manage life's challenges

  • Grow and sustain your compassion for others and learn to include yourself in that circle of compassion

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Be softer with you. You are a breathing thing.
A memory to someone. A home to a life.


– NAYYIRAH WAHEED

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Preparation

Each class will be conducted live on Zoom. Full technical support is provided in advance to those who need it. To get the most out of the experience we ask that you:
 

  • Have a laptop, or another device, with good internet connection and audio/video capability
     

  • Find a quiet space in your home for each class where you are least likely to be disturbed
     

  • Commit to at least 15 minutes a day of home practice (if possible) between classes 

The Instructors

Kim Levan
 
Kim is a resident Pause Meditation instructor, a Mindful Self-Compassion Teacher, and Life Coach with ten years experience facilitating leadership development programs and workshops. Kim is also a Consultant at the Center for Mindful Self-Compassion and a Strategic Energy Management Coach at Energy 350.

Kristen Genzano 
 
Kristen is a Licensed Professional Counselor with a private practice in Portland.  She's passionate about teaching Mindful Self-Compassion as it has deepened her relationship with herself beyond her expectations. To learn more about Kristen and her clinical work, visit her website.

Self-compassion is a way of emotionally recharging our batteries.


– DR. KRISTIN NEFF

Further Opportunities + Resources

Upon completion of the Short Course MSC program, you will be invited to join our quarterly Circle of Practice for MSC graduates

 

Recommended Resources:
 

  • The Mindful Self-Compassion Workbook by Kristin Neff and Christopher Germer
     

  • Self-Compassion: The Proven Power of Being Kind to Yourself, by Kristin Neff
     

  • The Mindful Path to Self-Compassion, by Christopher Germer

Image by Helena Lopes

Summer program begins July 12

Reflections from Past Students

I find myself pausing and taking the time to be kinder and more patient with myself, and that has helped me to feel more connected to what really matters in my life.

- MSC Online Graduate, 2020

I've spent the past 5 weeks training in MSC (with 3 weeks to go) and it has been such a gift. In this span of time I've softened my inner voice, felt grief I didn't know I was carrying, strengthened my ability to take the space I need, loved on the people I love more deeply, and felt something close to coming home to myself. Lots of tears, lots of laughter... here's to slow learning and becoming a more compassionate mess.

- MSC Online Graduate, 2020

Kristen and Kim provided a safe space, deep understanding and compassion during this course. For me, they were expert guides through this Mindful Self Compassion journey.

- MSC Online Graduate, 2020

This course provides excellent and concrete ways to learn how to be self-compassionate, which is so key for improving symptoms of anxiety and/or depression.

- MSC Online Graduate, 2020

Registration for the summer course is now closed. To get a notification when the next course is published, please click here: