Based on the ground-breaking research of Kristin Neff and the clinical expertise of Christopher Germer, this course teaches core principles and practices that enable participants to respond to difficult moments in their lives with kindness, care and understanding.
Self-compassion can be learned by anyone, and it helps develop emotional strength and resilience, allowing us to accept our shortcomings, motivate ourselves with kindness, forgive ourselves when needed, relate wholeheartedly to others, and be more authentically ourselves. The emphasis is on building emotional resources rather than addressing old wounds. Beneficial change occurs naturally as we develop the capacity to be with ourselves in a kinder, more compassionate way.
Course activities include meditation, short talks, experiential exercises, group discussion, and home practices. The goal is for participants to directly experience self-compassion and learn practices that evoke self-compassion in daily life, practices that they can apply repeatedly.
Please note: There is no class on Saturday 16 November. Final class will be on Saturday 23 November
Prerequisites
No previous experience with mindfulness or meditation is required to attend SCM. To ensure safety, participants are asked to provide background information when they register for the program.
Course Breakdown
Week 1 - Discovering Self-Compassion
- What is self-compassion?
- The physiology of self-compassion and self-criticism
- Soothing touch informal practice
- Self-compassion break informal practice
Week 2 - Practising Mindfulness
- Affectionate Breathing meditation
- What is mindfulness?
- Physiology of the wandering mind
- Letting go of resistance
- Backdraft – how and why unpleasant feelings can arise when we practice self-compassion
- Meditation in daily life informal practice
- Self-compassion in daily life informal practice
Week 3 - Practising Loving Kindness
- Affectionate breathing meditation
- Mindfulness and self-compassion
- Loving kindness and compassion
- Finding Loving kindness phrases
Week 4 - Discovering Your Compassionate Voice
- Loving kindness for ourselves meditation
- Awakening our hearts exercise
- Self-criticism and safety
- Motivating ourselves with compassion rather than criticism
Week 5 - Meeting Unmet Needs and Self-Appreciation
- Giving and receiving compassion meditation
- Pain of disconnection
- Meeting unmet needs
- Appreciating our good qualities
- What would I like to remember?
