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Mindful Self-Compassion

MSC

What is Mindful Self-Compassion?

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.

Rapidly expanding 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. And it’s easier than you think.

The 3 components of Self-Compassion

  • Kindness opens our hearts to suffering, so we can give ourselves what we need.

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  • Common humanity opens us to our essential interrelatedness, so that we know we aren’t alone.

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  • Mindfulness opens us to the present moment, so we can accept our experience with greater ease. Together they comprise a state of warm-hearted, connected presence.

Tender and Fierce Aspects of Self-Compassion

“Self-compassion allows us to be with ourselves as we are in all of our brokenness. Fierce compassion calls on us to be brave, to take action, to do something to mitigate suffering.” – Kristin Neff

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For whom is it suitable?

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’s a courageous attitude that stands up to harm, including the harm that we unwittingly inflict on ourselves through self-criticism, self-isolation, or self-absorption.

You can find my guided meditations on the App Insight Timer 

This is a guided audio practice "Self-Compassion Break" It is an informal practice that you can easily apply in daily life:

Selbstmitgefühlspause D
00:00 / 14:00
Self-Compassion Break E
00:00 / 11:52

2024/25

Our courses are suitable for native English speakers, non-native English-speakers, and native German-speakers able to participate in English.

The Power of Self-Compassion – Free Introduction Workshop

with Wiebke Pausch and Anja Benesch

Berlin

Friday, September 20, 2024

19:00 – 20:30

This Free Introductory session is part of the weekend workshop (see below)

Venue

Bodhicharya, Buddhistisches Zentrum, Kinzigstr. 25-29, 10247 Berlin

Registration

To register for the course please send me an email

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Weekend Workshop: Soft Front – Strong Back: Exploring Tender and Fierce Self-Compassion

with Wiebke Pausch and Anja Benesch

Berlin

September 21 & 22, 2024 | all day

For organizational reasons, please register by August 18, 2024 at the latest.

With Self-Compassion we can access a sense of a loving, connected and supportive presence. In order to be truly self-compassionate – in order to be whole – we need to integrate both versions of self-compassion, the tender and the fierce.

Comforting and Soothing practices are teaching us how to be with ourselves in a gentle and tender way, which helps us to gain inner strength.

Fierce Compassion – the action-oriented side of self-compassion – enables us to see a situation with clarity, giving us the courage to act skillfully and effectively in the world.

In this workshop we will explore together

❥ how to comfort and soothe ourselves with Tender Compassion,

❥ how to protect and motivate ourselves with Fierce Compassion,

❥ how to take a Self-Compassionate Break from a challenging situation,

❥ Mindfulness and Self-Compassion practices for everyday life.

Workshop Schedule 

Friday September 20: 19:00 – 20:30: The Power of Self-Compassion – Free Introduction
Saturday September 21: 09:30 – 12:00 and 13:30 – 16:00
Sunday September 22:   10:00 – 12:30 and 14:00 – 16:00

To benefit from this workshop and to promote a safe space for participants, the workshop has to be attended in total and it’s not possible to join only for one day.

Cost

Early bird Discount: €180 (available until Juin 30, 2024)
Regular fee: €200
Discount for students, unemployed people and the retired: €180

Venue

Bodhicharya, Buddhistisches Zentrum, Kinzigstr. 25-29, 10247 Berlin

Registration

To register for the course please send me an email

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NEW !!

Fierce Self-Compassion FSC: 8-Week Program

with Wiebke Pausch and Anja Benesch

LIVE ONLINE

November 25, 2024 - January 27, 2025

Mondays 18:30 - 21:00 CET Time Zone

FSC Application Form

The Mindful Self-Compassion Program focused on the tender, nurturing aspect of self-compassion, which involves “being with” ourselves in a compassionate way. But self-compassion can be fierce as well as tender.

This course is based on the work of Kristin Neff, author of the book Fierce Self-Compassion, and offers  a unique opportunity for both Self-Compassion practitioners and MSC teachers to delve deeper into the concept of Fierce Self-Compassion. It provides invaluable insights and practical tools to integrate fierceness alongside tenderness in your self-compassion journey.

For MSC teachers this course is an enriching experience as it enables them to effectively integrate the transformative aspect of fierce compassion. The course is a prerequisite for the FSC Teacher Training Practicum. 

This course is open to anyone who has completed the 8-week or 10-week Mindful Self-Compassion Course, the 5-Day Intensive MSC Course.

 

Fierce Self-Compassion involves:

  • Taking action in the world to protect, provide, and motivate ourselves to alleviate suffering and thrive

  • Being able to say “no” to others who are hurting us – Beginning to draw our boundaries firmly

  • Saying “no” to our own harmful behaviors, so that we can be safe and healthy

  • Giving ourselves what we genuinely need – mentally, emotionally, physically and spiritually

This unique course explores the action-oriented side of self-compassion that begins with the inner work of fierce self-compassion. Prior experience with self-compassion is recommended before taking this course. This course will take you one step further as you learn how self-compassion can help you speak up and claim your power. It is a unique opportunity for both self-compassion practitioners and mindful self-compassion teachers.

Learning Objectives:

  • Describe how the three key components of self-compassion manifest when protecting ourselves, providing for our needs, and motivating change

  • Begin to recognize and transcend the blocks to drawing effective boundaries

  • Learn to work with and harness your anger as a constructive support

  • Identify your needs and give yourself permission to meet them

  • Develop skills to motivate yourself with encouragement rather than criticism

  • Understand how fierce self-compassion can be utilized for social change

Throughout the program we will discover that in order to be truly self-compassionate – in order to be whole – we need to integrate both versions of self-compassion, the tender and the fierce. 

If we are gentle without fierceness, we risk becoming complacent or disempowered; if we are fierce without tenderness, we risk becoming hostile or selfish. Like a tree with a solid trunk and flexible branches, we need to stand strong while still embracing others as part of an interdependent whole. We need love in our hearts so we don’t perpetuate harm, but we need fierceness in our belly to stand up to harm.

Upcoming Fierce Self-Compassion Programs

Mondays 18:30 - 21:00 CET, 

Start: Nov 25.2024

Dec 2./9./16.  (Pause Dec 23./30.) 
Jan 6./13./20./27.

Cost

The course consists of 8 sessions of 2,5 hours each including guided meditations to download as mp3.

Sliding scale: 430,- € reduced / 480,- € normal rate / 530,- € for supporters.

Early bird fee of 430,- € available until October 1, 2024.

Venue: Live online on Zoom

Registration: To register for the course please fill in this FSC Application Form and send it to wipausch@gmail.com

Who Should Attend?

This course is open to anyone who has completed the 8-wk or 10-wk Mindful Self-Compassion Course, the 5-Day Intensive MSC Course or the MSC Core Skills Workshop.

Recommended Reading: Fierce Self-Compassion, How Women Can Harness Kindness to Speak up, Claim Their Power, and Thrive by Kristin Neff.

Also recommended: Fierce Self-Compassion 3-hr Workshop with Dr. Kristin Neff.

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Mindful Self-Compassion for 2SLGBTQIA+

LIVE ONLINE

with Wiebke Pausch und Markus Bohlmann

Course Format and Modules

This application contains 80% of the traditional MSC curriculum and is grounded within a context relevant for 2SLGBTQ+ folks. The application also introduces new themes and practices as well as rewritten practices to make the MSC program more accessible and relatable to the lived experience of folks from the 2SLGBTQ+ community.

Session Themes are:
Session 1: Belonging and Building Community
Session 2: Mindfulness and Self-Compassion
Session 3: Loving-Kindness
Session 4: Discovering Your Compassionate Voice
Session 5: Living Deeply – Living Authentically
Session 6: Pride and Rage: Being with Difficult Emotions
Session 7: Intimacy and Shame
Session 8: Staying Connected

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Talks & Meditations from Wiebke Pausch on Sangha Live - in English​

Themes

Awaken Self-Compassion

May I be kind to myself

The Art of Radical Rest

You can watch the replay here

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