Struggling with self-criticism?

This course is for you if you...

• Have a harsh inner critic that keeps telling you you’re “not enough”
• Feel shame, guilt, or pressure when you make mistakes
• Support others but rarely offer the same care to yourself
• Feel stress, burnout, or perfectionism taking a toll on your well‑being
• Want practical tools to respond to difficult moments with kindness instead of judgment

Or you’re interested in becoming an MSC teacher, and you…

• Want a solid, embodied experience of mindful self‑compassion before teaching it to others
• Need to complete an 8‑week MSC course as a prerequisite for official MSC teacher training
• Value a structured, research‑informed program to deepen your own practice and confidence

This course is open to everyone. Whether you join for personal healing, professional development, or both, this course gives you a grounded, experiential foundation in mindful self‑compassion.

Is this course for me?

MSC is open to anyone who wants to relate to themselves with more kindness, especially in challenging moments. It can be particularly helpful for:

• Stressed Out Students: You’re constantly pushing yourself, feeling like it’s never enough, and stress or self-doubt makes it hard to rest or feel satisfied.

• Worn Down Parents or Caregivers: You spend so much time caring for others that your own needs get pushed aside, leaving you depleted or emotionally drained.

• Overwhelmed Helping Professionals: You hold space for others all day, but carry the emotional weight with you and have little time or energy left to care for yourself.

What is Mindful Self-Compassion?

Mindful Self‑Compassion (MSC) is an empirically supported 8‑week training program, developed by Kristin Neff and Christopher Germer, that teaches people to respond to difficult moments with kindness, care, and understanding instead of harsh self‑criticism.

MSC is grounded in three components of self‑compassion: self‑kindness (treating ourselves with warmth rather than judgment), common humanity (recognizing that struggle is part of being human, so we’re not alone), and mindfulness (noticing our experience with balanced, present‑moment awareness).

Together, these foster a warm‑hearted, connected presence that can be learned by anyone and has been linked in research to greater emotional well‑being, less anxiety, depression and stress, healthier habits, and more satisfying relationships.

What to Expect

Teaching + guided practice: Each week includes brief talks, guided meditations, experiential exercises, and reflection.

Small‑group sharing (optional): You’ll have the option (never the obligation) to share in pairs or small groups to deepen learning and connection.

Between‑session practices: We'll give you simple daily practices and reflections to help you integrate self‑compassion into everyday life.

No prior mindfulness or meditation experience needed, just come as you are.

MSC Live Online Course Details

• Live weekly sessions on Zoom 
• Tuesday evenings, 5:00–7:30 pm CT
• June 23 – August 11 (8 weeks)
• Optional Silent Retreat on July 25, 10-1pm CT

By the end of these 8 weeks, you’ll be able to…

✅ Recognize your inner critic and respond with mindful awareness instead of automatic self‑attack
✅ Use concrete self‑compassion practices in real‑time when you feel stressed, ashamed, or overwhelmed
✅ Soften shame and perfectionism while still staying aligned with your values and goals
✅ Speak to yourself in a kinder, more supportive way that builds resilience rather than fear
✅ Feel more connected to others instead of isolated in your struggles
✅ For aspiring MSC teachers: have the lived experience and prerequisite course many teacher‑training programs require