Mindful Self-Compassion (MSC) is an evidence-based program designed to help individuals cultivate self-compassion, emotional resilience, and inner kindness. Developed by Dr. Kristin Neff and Dr. Christopher Germer, MSC integrates mindfulness and self-compassion practices to support well-being, reduce self-criticism, and build emotional strength.
This group provides a safe and supportive space for participants to develop skills that foster greater self-acceptance, improve emotional regulation, and navigate life's challenges with more ease. Through guided exercises, discussions, and experiential learning, participants will gain tools to be kinder to themselves in moments of suffering and transform their inner dialogue.
Key Features:
- Cultivates Self-Compassion: Participants learn practical techniques to develop kindness and understanding toward themselves, reducing self-criticism and judgment.
- Builds Emotional Resilience: The program equips individuals with tools to navigate difficult emotions and setbacks with greater ease and stability.
- Enhances Mindfulness: Participants develop mindfulness skills to increase present-moment awareness and observe their thoughts and feelings with greater clarity.
- Promotes Connection and Common Humanity: The group fosters a sense of connection and shared experience, helping participants recognize their common humanity and reduce feelings of isolation.
- Provides Tools for Stress Management: Participants gain effective strategies to manage stress, anxiety, and shame, promoting overall well-being.
- Integrates Mindfulness and Self-Compassion into Daily Life: The program focuses on practical application, enabling participants to incorporate these skills into their everyday routines.
- Improves Emotional Regulation: Participants become more equipped to handle emotional distress and setbacks, fostering greater emotional stability.
- Fosters Deeper Self-Connection: Participants experience a greater sense of connection with themselves and others, enhancing their sense of belonging and well-being.
Experiential Exercises:
- Body Scans and Focused Breathing: Participants will engage in guided body scans and focused breathing exercises to cultivate present moment awareness and connect with bodily sensations.
- Mindfulness Practices: Formal and informal mindfulness practices will be introduced, including sitting meditation, walking meditation, and mindful awareness of daily activities, to enhance present-moment awareness.
- Mindful Movement: Gentle mindful movement exercises will be incorporated to foster a deeper connection between the body and mind, promoting relaxation and self-awareness.
- Relaxation Techniques: Participants will learn and practice various relaxation techniques, such as progressive muscle relaxation and guided imagery, to reduce stress and promote inner calm.
- Guided Exercises: Participants will be led through guided exercises designed to cultivate self-compassion, such as compassionate self-talk, loving-kindness meditation, and exploring personal challenges with self-compassion.
- Self-Reflective Exercises: Participants will engage in self-reflective exercises to explore personal challenges with self-compassion, fostering deeper understanding and self-acceptance.
- Group Discussions: Interactive group discussions will provide a safe and supportive space for participants to share experiences, connect with others, and learn from each other's insights.
- Formal and Informal Self-Compassion Practices: Participants will be introduced to both formal and informal self-compassion practices to integrate these skills into their daily lives, making self-compassion a natural response to challenges.
| Type | Group Medical Visit |
| Format | Telehealth (sometimes in-person) |
| Duration | 8 weeks (150-min sessions) + 1 single half-day virtual retreat |
| Facilitated by | Nurse Practitioner or Health Psychologist |
| Home practice (time spent outside of group) | Recommended 15-30 minutes daily to practicing guided self-compassion meditations and incorporating mindful pauses into your daily routine. Consistent practice with these techniques will help solidify the skills learned in the group and foster a more compassionate approach to your thoughts and feelings. |
| Insurance Based? | Yes |
| Referral | Osher Provider - as part of an integrative health plan |
FAQ
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MSC works by combining mindfulness and self-compassion practices to cultivate a kinder and more supportive relationship with yourself. Mindfulness helps you become more aware of your thoughts and feelings without judgment, while self-compassion encourages you to respond to your suffering with kindness, understanding, and a sense of common humanity. Through guided exercises, discussions, and experiential learning, you learn to recognize moments of struggle and respond with self-compassion rather than self-criticism. This process helps rewire your brain to respond to challenges with greater emotional resilience and inner peace. By integrating these practices into your daily life, you can transform your inner dialogue and cultivate a more compassionate and supportive relationship with yourself.
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If you desire a kinder relationship with yourself, seek to reduce self-judgment and build emotional resilience, or wish to learn mindfulness and self-compassion in a supportive group setting, MSC is likely a good fit. This program helps navigate difficult emotions and fosters a more compassionate approach to life's challenges. Ultimately, if you are looking to enhance your well-being and cultivate inner kindness, MSC can be a transformative experience. For more information and to discuss if this group may be right for you, speak with your Osher medical provider.
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MSC may be a good fit for individuals struggling with self-criticism, perfectionism, or emotional distress, those experiencing anxiety, stress, burnout, or shame, and anyone seeking to cultivate greater emotional balance and resilience. However, as individual needs vary, Safety Skills or other options may be more appropriate. To determine if MSC is the best fit for you, please discuss options with your Osher medical provider.
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No prior experience with mindfulness or self-compassion is required. MSC is designed for individuals at all levels, whether new to self-compassion practices or looking to deepen their existing practice.
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MSC is not physically demanding and is accessible to individuals with chronic health conditions and/or limited mobility. Modifications are provided for any movement-based practices, and participants are encouraged to engage in a way that feels safe and supportive.
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Yes, MSC complements existing therapies and medical treatments by providing valuable emotional regulation and coping skills. It strengthens the mind-body connection, enhancing overall well-being and reducing emotional distress that can exacerbate pain. By integrating mindfulness and self-compassion into daily life, MSC fosters a sustainable approach to self-care and resilience, supporting your overall health journey.
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To get the most out of the MSC group, participants are encouraged to:
- Practice self-compassion exercises (guided meditations, self-kindness reflections) for 30 minutes per day
- Integrate mindfulness and self-compassion into daily life through informal practices such as self-kind words and mindful pauses
- Engage with the MSC workbook (optional) to deepen understanding and track personal growth
- Reflect on group discussions and apply insights to everyday challenges
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Patients, to learn more about MSC, speak with your Osher medical provider.
For additional information, visit:
- Center for Mindful Self-Compassion - www.centerformsc.org
- Kristin Neff's website on self-compassion - self-compassion.org
- Christopher Germer's website - www.chrisgermer.com