Mindful Self-Compassion

Session Outline:

1. Session 1: Discovering Mindful Self-Compassion. In this session, you will have a direct experience of compassion. You will learn the three parts of self-compassion and why it is important for your wellbeing. You will also practice exercises to cultivate mindfulness and self-compassion in your daily life, such as the Self-Compassion Break and the Affectionate Breathing meditation. The fierce, protective, nurturing, and loving parts of us will also be discussed through experiential practices. 
2. Session 2: Practicing Mindfulness. In this session, you will explore how mindfulness can help you become more aware of your thoughts, feelings, and sensations, without judging or avoiding them. You will also practice some exercise to experience mindfulness and how we cause ourselves unnecessary suffering. Key concepts of resistance and backdraft in reaction to self-kindness will be discussed after experiential practices. 
3. Session 3: Practicing Loving-Kindness. In this session, you will learn how to extend kindness and compassion to yourself and others, especially when you are suffering. You will also practice some exercises to strengthen your loving-kindness, such as the Loving-Kindness Phrases exercise and Compassionate Movements. 
4. Session 4: Discovering Your Compassionate Voice. In this session, you will learn how to identify and transform your inner critic, the voice that often undermines your self-confidence and self-worth. You will also practice some exercises to develop your compassionate voice, through the Motivating Ourselves with Compassion exercise and the Compassionate Letter writing. 
5. Session 5: Living Deeply. In this session, you will learn how to apply self-compassion to various aspects of your life, such as your relationships, your work, your health, and your personal growth. You will also practice some exercises to enrich your life with self-compassion, such as the Self-Compassion in Relationships exercise and the Giving and Receiving Compassion. The concepts of hidden values in suffering, silver linings, and mindful speech and compassionate listening will be explored. 
6. Session 6: Meeting Difficult Emotions. In this session, you will learn how to work with difficult emotions, such as anger, fear, sadness, and shame, with more ease and grace. You will also practice some exercises to soothe and comfort yourself in times of distress, such as the Soften-Soothe-Allow and the Being with Shame exercise. 
7. Session 7: Exploring Challenging Relationships. In this session, you will learn how to deal with challenging relationships, with more compassion and wisdom. You will also practice some exercises to improve your communication and connection with others, such as the Meeting Unmet Needs and the Compassionate with Equanimity exercise. 
8. Session 8: Embracing Your Life. In this session, you will review what you have learned and experienced in the MSC program, and celebrate your achievements and growth. You will also practice some exercises to sustain and deepen your self-compassion practice, such as the Gratitude for Small Things and Self-Appreciation exercise. A discussion on maintaining a regular practice will be explored with a list of resources.  We hope this outline gives you a clear idea of what to expect from the mindful self-compassion class. If you are interested in joining the class, you can register and make payment by clicking on this link here.

Each Week:

• Home practice is a major part of MSC. Each week you will receive emails, handouts, worksheets, and/or audio guided mindfulness and self-compassion practices. Make an appointment in your calendar to engage in a minimum of 1 hour home practice per week.
• Show up to class on time as we begin with an “opening meditation.”

Instructor(s): 

• Amir Ramezani, PhD is a Certified MSC Teacher, psychologist, Trained MBSR and MBCT Teacher, who enjoys creating a warm, supportive, and nurturing class. With years of experience teaching in various settings, such as classrooms, retreats, and academic centers, Amir brings a unique blend of expertise and compassion to his classes. He’s had the privilege of learning directly from the pioneers of MSC, MBSR, and MBCT, including Christopher Germer, Kristin Neff, Jon Kabat-Zinn, and Zindel Segal. Alongside a Diversity, Equity, and Inclusion Committee, he was one of the credited contributors to the “Mindful Self-Compassion Teacher Guide” book. Beyond
  teaching, Amir is an active researcher in the fields of mindfulness and self-compassion, with several publications in scientific journals and
  books. Amir’s passion for MSC shines through in his teaching, and he takes joy in sharing his personal and professional meditation practices with his students. Sometimes, there might be other instructors or assistants in this program to support everyone along the way.

For Professionals Seeking Future Training in MSC:

• Since you will be taking an MSC class with a Certified MSC Teacher, your attendance can count towards future MSC Teacher Trainings. Please email us and let us know if you would like to get proof of attendance to go for future MSC Teacher Trainings or interested in MSC mentorship. 

Wellness Service:

• These classes and trainings are wellness services and aim to increase your quality of life. While classes maybe therapeutic, they are not meant to serve as or be a substitute for psychotherapy or mental health services, and do not constitute a doctor-patient or therapist-client role. Please note that if you are experiencing severe psychiatric distress, it maybe helpful to consult with us and/or a behavioral health professional to see if this class is right for you at this stage of your wellness journey, before starting a class. Our team would be happy to talk with you in case you have any questions before starting class (email us).

Registration:  

• $525 to register for the class. Click here to register. After payment is received, you will be sent a TEAMS video link one week prior to the start date. 
• Please download Microsoft TEAMS before class starts. Practice entering a video call and using the on-off audio and camera feature.

Paying it Forward? Sponsor a Person to Attend this Class (e.g., a student, person in need, friend, or family): 

• Ever wanted to support another person’s wellbeing? Ever think of inviting or sponsoring someone to attend the class? “Paying it Forward” – This idea is more than just an act of generosity; it’s about igniting a chain reaction of positivity and kindness that ripples through society. Imagine the joy that comes from sharing knowledge and opportunities with others, knowing that your gesture not only brings happiness to both you and another, but also enriches goodness in our community. When you pay it forward, you’re not just investing in individuals; you’re investing in the collective well-being of society. By extending a helping hand, you’re empowering individuals to access transformative experiences they might not otherwise afford.
• If there is a person who you like to give the gift of attending this class or if you like to purchase this class for them, please 1) register, 2) enter the number of registrations below, and 3) email us with how you like us to use your givings. We also have a list of individuals who we offer scholarship for. Your givings can also be used for scholarship for those in need. Click here to register.