Thinking Healthy - John Julian

Learning Objectives of Mindful Self-Compassion (MSC)

MSC is designed to enable participants at completion of the program to:

• describe the theory and research supporting mindful self-compassion
• motivate themselves with encouragement rather than self-criticism
• relate to difficult emotions with greater moment-to-moment acceptance
• respond to feelings of failure or inadequacy with self-kindness
• begin to transform difficult relationships, old and new, through self-validation
• practice the art of savouring and self-appreciation
• integrate core mindfulness and self-compassion exercises into daily life
• teach simple self-compassion practices to patients, students, or clients

Training
Program activities include meditation, short talks, experiential exercises, group discussion, and home practices. The MSC program is not group therapy, although participants are encouraged to share their experiences on the path of mindful self-compassion. The emphasis of the program is on enhancing emotional resources and personal capacities. For more information on self-compassion, please see http://www.centerformsc.org/

An example of discussions, talks and meditations in a typical 8-week MSC program can be seen at the bottom of this page.

About the program 

The MSC program is a journey—an adventure in self-discovery and self-kindness. Compassion has the paradoxical effect of both soothing and comforting as well as opening us to emotional distress that we may have been unconsciously holding inside, often for many years. Therefore, some difficult emotions are likely to surface during the program as we grow in our capacity to embrace and heal them. The teachers are committed to providing an environment of safety, support, privacy, individual responsibility, and a common commitment to developing compassion for oneself and others.

Participants are recommended to  read the following two books before the training
Self-Compassion: Stop Beating Yourself Up and Leave Insecurity Behind by Kristin Neff 
The Mindful Path to Self-Compassion by Christopher Germer

Christopher Germer notes “Mindful self-compassion is the foundation of emotional healing – being aware in the present moment when we’re struggling with feelings of inadequacy, despair, confusion, and other forms of stress (mindfulness) and responding with kindness and understanding (self-compassion). Mindful self-compassion also means holding difficult emotions – fear, anger, sadness, shame and self-doubt – in loving awareness, leading to greater ease and well-being in our daily lives.MSC is  an adventure and an experiment in self-discovery and self-transformation." Christopher Germer PhD

Kristen Neff writes “Self-compassion involves acting the same way towards yourself when you are having a difficult time, fail, or notice something you don’t like about yourself. Instead of just ignoring your pain with a “stiff upper lip” mentality, you stop to tell yourself “this is really difficult right now,” how can I comfort and care for myself in this moment? of mercilessly judging and criticising yourself for various inadequacies or shortcomings, self-compassion means you are kind and understanding when confronted with personal failings – after all, who ever said you were supposed to be perfect?” Dr. Kristen Neff

 If you have any questions please contact John at john.julian56@gmail.com or text him on 0439 901 795

Unsure about which program to do? If you would like to learn more about mindfulness skills or self compassion, then check out our Introduction to Mindfulness program, a four week program.  (Please note that this is just an exploratory group, it may not have significant benefit but provides a taster of both mindfulness and mindful self-compassion.  This group occurs for one hour a week over four weeks and costs $110.00.

Booking for all programs are available from our ‘What’s On’ page.

During a five-day Intensive MSC program, and replicated in the 8-week course, a summary of what is offered includes:

Day 1: Definition and research findings on self- compassion. Followed by advance knowledge of mindfulness, pragmatic tools, and formal/informal practices

Day 2: Benefits and further research/ applications of loving-kindness plus self-compassion in daily life. Followed by exploring our inner critics and ways to cultivate a compassionate inner voice

Day 3: Using mindfulness and self-compassion to explore values, strengths and potential silver-linings in times of crisis/challenges, to promote growth. Followed by practices and tools to deal with difficult emotions including shame.

Day 4: Dealing with difficult relationships: care giver fatigue, anger, forgiveness of others/self. Followed by a mini-retreat in the afternoon of MSC guided-meditations.

Day 5: Embracing your life and hard wiring gratitude and appreciation

An example of what is offered in the 8-week program can be seen below.