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      Mindful Self-Compassion Class in Little Rock

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      October 22, 2019

      Tuesday   6:00 PM (on various days)

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      Mindful Self-Compassion Class

      Mindful Self-Compassion (MSC) is defined as caring for ourselves as we would care for a cherished friend and is distinct from self-care and self-esteem. While self-care is often considered action to preserve or improve our health (including mental health) and self-esteem is considered how we feel about ourselves, self-compassion is considered a response to our own suffering. It does not attempt to change our suffering but simply respond to it in a different way than many of us were taught to do. It consists of three components: self-kindness (treating ourselves kindly), a sense of common humanity (our sense of connection to others), and mindful awareness (paying attention to the present moment as it occurs). Together they comprise a state of warm-hearted, connected presence. Additional info about these three elements can be found at this link. There are many benefits to mindful self-compassion. Research demonstrates that self-compassion is strongly associated with emotional wellbeing; less anxiety, depression and stress; maintenance of healthy habits such as diet and exercise; and satisfying personal relationships. Self-compassion can be learned by anyone, even those who didn't receive enough affection in childhood or who feel uncomfortable when they are good to themselves. It is a courageous attitude that stands up to harm, including the harm that we unwittingly inflict on ourselves through self-criticism, self-isolation, and/or self-absorption. Self-compassion provides emotional strength and resilience, allowing us to admit our shortcomings, motivate ourselves with kindness, forgive ourselves when needed, relate wholeheartedly to others, and be more authentically ourselves. In this nine-session, 28-hour course, students learn a variety of skills and tools that enable them to treat themselves as kindly as they would a special friend. While this may seem to be simple in many ways, doing so is much harder than many realize. During the class, students will: Develop skills that will enable them to be kinder to themselves Learn how to practice mindfulness and self-compassion in daily life Understand the science of self-compassion Learn how to use self-compassion to live in accord with their values Identify how to handle difficult emotions with greater ease Motivate themselves with kindness rather than criticism Work with challenging relationships Manage caregiver fatigue Practice the art of savoring and self-appreciation Teach simple self-compassion skills to others The class is limited to 14 students. This will enable us to get to know each other and develop relationships that I hope will support you in the years ahead. Students will have access to a private password protected webpage with information about the resources for each class. I will also be available by email, phone, and video conference if you’d like to chat outside of class.   Prior meditation experience is not necessary to attend the class. MSC is an opportunity to explore how we typically respond when difficulties arise in our lives and to learn tools for becoming a warm and supportive companion to ourselves. Each class involves a combination of meditation exercises, topical information, poetry, and small and large group discussion. This is an experiential program and one that is felt in the heart and the body. Students are encouraged to participate to the degree that they are able and to check out when doing so feels right for them. Information about the topic and date for each session is below. September 10, 2019: Discovering Mindful Self-Compassion (MSC) What MSC is Why I am here How to approach MSC Guiding principles Misgivings about MSC Research on MSC September 17, 2019: Practicing Mindfulness Affectionate breathing What mindfulness is Practicing mindfulness Wandering mind Resistance Backdraft September 24, 2019: Practicing Loving-Kindness Loving-kindness and compassion Awakening our hearts Loving kindness for a loved one Finding loving kindness for ourselves October 1, 2019: Discovering Your Compassionate Voice Stages of progress Self-criticism and safety Motivating ourselves with compassion Compassionate letter to myself October 8, 2019: Living Deeply Giving and receiving compassion Living deeply discussion Core values Living with a vow Silver linings Compassionate listening October 15, 2019: No class since we have the retreat on Saturday, October 19, 2019 October 19, 2019 (SATURDAY, 9 am – 1 pm): Retreat (3 of the 4 hours will be spent in silence except for my voice) Compassionate body scan Sensing and savoring Compassionate movement Compassionate walking October 22, 2019: Meeting Difficult Emotions Loving-kindness for ourselves Meeting difficult emotions Stages of acceptance Working with difficult emotions Shame October 29, 2019: Exploring Challenging Relationships Compassionate friend Exploring challenging relationships Pain of connection Caregiving fatigue November 5, 2019: Embracing Your Life Cultivating happiness Savoring and gratitude Gratitude for small things Self-appreciation Tips and resources for maintaining your practice FAQs Do I have to have prior experience with meditation before attending the class? No, you just need to show up. Can I attend some but not all of the classes? You must attend at least 6 of the 9 sessions in order to get a certificate of completion and to be eligible to attend other groups sponsored by the Center for Mindful Self-Compassion. I cannot refund the fee for any classes you miss so if you can't attend most of the classes, you may want to consider attending the class when I offer it again at some point.  What does the cost of the class include? 28 hours of class time; a hard copy of the Mindful Self-Compassion Workbook; access to a private, password protected webpage with info about the meditations and content; and one CEU for every hour of class attended (28 CEUs if all classes are attended). In addition, those who complete the class are eligible to attend other programs sponsored by the Center for Mindful Self-Compassion.  Besides learning about MSC, what will I get out of attending? Since I began practicing MSC, I am much kinder to myself and others. I am less critical of myself and able to laugh at myself more. I feel less shame about my faults and find comfort in laughing about them in a gentle way.  What should I wear to MSC sessions? Wear whatever makes you comfortable. I will usually be in yoga clothes or sweats and a soft shirt. If you are coming directly from work, feel free to bring a change of comfortable clothes and change in the bathroom. What should I bring to the class? Bring whatever you need to be comfortable such as something to drink and a snack along with pen and paper if you want to take notes. If you’d prefer to sit on a meditation cushion and/or yoga mat and have one, you should bring it.  It’s hard for me to sit still. Will I have to spend a lot of time sitting? We will spend a lot of time sitting but you don’t have to be still. You can stand up and lay down when you need to. If you get fidgety, it’s ok to move around. The goal is to take care of yourself. Do I need to do anything prior to starting the class? You may want to check the location of the class and make sure you know how to get to St. Margaret's Episcopal Church. Aside from that, there is nothing you need to do. What do I need to do in order to get CEUs? Sign in and out at the beginning and end of each session. Where can I read more about MSC if I want more information before committing to attend? The best MSC resources are and These are the websites for Kristen Neff and Chris Germer who created the MSC training program. I also recommend reading the articles posted on my website. How can I contact the organizer with questions that have not been answered elsewhere? Email me at with the subject line "MSC class question" Are CEUs provided and if so, what is the charge for them? CEUs are provided at no additional charge for each hour of the course that you attend. Those who need CEUs must sign in and out of every class they attend.   Are there ID or minimum age requirements to enter the event? Those who attend must be at least 18 years old. There is a separate class offered for youth under the age of 18.

      Categories: Health & Wellness

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