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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:

 

MSC Programs 2023

Mindful Self-Compassion 5 Days INTENSIVE for LGBTIQ+

with Markus Bohlmann

07.08. - 11.08.2023

Amsterdam

THE FIRST MSC INTENSIVE FOR LGBTIQ+ IN THE WORLD! 

This adaptation of the Mindful Self-Compassion program addresses the needs of the LGBTIQ+ community as it offers an environment of belonging. We as members of the community (no allies, please) learn about and practice self-compassion together and begin to engage in the two energies of self-compassion, that is, tender and fierce, and apply them to our lives as LGBTIQ+ folks.

MSC 5 Day Intensive Format (in person but non-residential)

August 07: 6:30pm - 9pm CET
August 8-11: 10am - 1pm and 2:30pm-6pm CET
August 10: 7:30pm -9 pm CET

MSC 5 Day Intensive Format (in person but non-residential)

At the completion of this course, participants will begin to:

  • Describe the theory and research supporting mindful self-compassion, in particular as they apply to LGBTIQ+

  • Develop and use self-compassion practices to alleviate minority stress

  • Discern and manage difficult situations and emotions, in particular shame, with greater moment-to-moment acceptance and kindness

  • Engage in topics of intimacy and consent

  • Develop awareness around and the capacity to befriend anger and the pain of rejection in the context of our LGBTIQ+ lives

  • Transform difficult relationships, old and new, through self-validation and self-worth

  • Utilize the art of savoring and self-appreciation to overcome negative attention bias

  • Develop a deeper sense of what it means to be in community

Course Venue: 

Die Nieuwe Yogaschool. The New Yoga School, Laurierstraat 109, Amsterdam, NL. Website: https://denieuweyogaschool.nl/

Cost

645€ 

All participants will be provided with a copy of The Mindful Self-Compassion Workbook (by Kristin Neff and Chris Germer) and mp3 audio files with guided meditations from the teachers.

Why choose the intensive format?

In this MSC intensive course, the content of the MSC adaptation for LGBTQ+ is taught over five consecutive days. The intensive training format is an alternative to the longer online MSC adaptation. The intensive allows participants to immerse themselves fully in MSC and deepen both their understanding and practice of MSC while enlivening their experience of what it means to be in community with like-minded folks from the LGBTIQ+ community.

Registration here

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Talks & Meditations from Wiebke on Sangha Live - in English

 “Awaken Self-Compassion” - watch the replay here

 

For many of us it is easier to be friendly and compassionate with others than with ourselves. Old conditioning, limiting beliefs of not being worthy of love and are confining our hearts. Compassion is an essential part of our true nature. We all know how to be gentle and compassionate with ourselves – this is how we survived situations of suffering and loss in our lives. This week we will be exploring how to awaken Self-Compassion, allowing our hearts to soften and open with care. With a tender heart we begin naturally to respond to the world around us with clarity and compassion.

 

“You can search the whole tenfold universe and not find a single being more worthy of love and compassion than the one seated here—yourself.” Buddha

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LOMSC (LIVE ONLINE MINDFUL SELF-COMPASSION) for LGBTIQ+

Next offer in spring 2024

This LOMSC addresses the needs of the LGBTQIAP2S+ community. It offers an environment of inclusivity and belonging where we members of the community (no allies, please) learn and practice self-compassion together and begin to apply the two energies of self-compassion - tender and fierce -  to our lives as queer folks.

LOMSC Objectives: At the completion of this activity, participants will begin to:

 

  • Describe the theory and research supporting mindful self-compassion, especially as they pertain to LGBTQIAP2S+ folks

  • Develop and apply self-compassion practices to alleviate minority stress

  • Discern and manage difficult situations and emotions, in particular shame, with greater moment-to-moment acceptance

  • Develop and apply self-compassion practices to respond to feelings of failure or inadequacy and the pain of rejection with self-kindness

  • Transform difficult relationships, old and new, through self-validation and self-worth

  • Utilize the art of savoring and self-appreciation to overcome negative attention bias

  • Develop a deeper sense of what it means to be in community

More Information  here

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Next MSC 8 Week Training Program

with Co-teacher Anja Benesch

in Berlin

Next offer in spring 2024

The course is like a journey that is also an adventure in self-knowledge and self-compassion. Self-compassion has the paradoxical effect of both caring for us in the face of our emotional suffering and opening us up to the pain we may have been holding unconsciously for a long time. Therefore, it is likely that during the course, distressing feelings will emerge alongside many pleasant ones as we grow in our ability to experience and heal them. The course offers a safe and supportive setting in a small group where this process can unfold.

It is open to all who are interested; meditation experience is not necessary to participate. All are welcome!

In the MSC 8 Week Course, you will learn the following:

  • Be less critical and hard on yourself

  • Apply mindfulness and self-compassion in everyday life

  • Experience for yourself the proven positive effects of self-compassion

  • Deal with difficult feelings more calmly

  • Motivating yourself with kindness instead of self-criticism

  • Transform challenging relationships

  • To better deal with caring fatigue​

This MSC online course is one of the prerequisites for the MSC Teacher Training.

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Testimonials

Read how participants feel and think about undergoing our Mindful Self-Compassion programs and Workshops with us. We surely do enjoy every participant’s presence, and feel that it is an honor to accompany human beings on their path of self-discovery and compassionate action.

I have never actually attended courses like this neither in person, nor online, but I was surprised how connected I felt to the instructors as well as the other participants. I don’t think attending this class in person would have made a big difference in terms of feeling connected. Applying exercises such as the soften, soothe, allow as well as labeling emotions really helped me to feel more centered and less involved in mind activity. Self compassion is a lifelong journey. I now have some tools under my belt that I can apply and practice every day. Thank you so much again!

Xenia (04/2021)

 

What are you taking away from this program? “A lot. And not just the exercises for coping with everyday situations, but also the continuous exercise of getting closer to the parts of myself that I tend to avoid. Thank you. I feel energized, I feel ready to embrace my emotions and I am very grateful to you for helping me get to this stage. I was definitely surprised at how close I felt to the group, i.e. a group of complete strangers, even though the whole course was online. Although I would have preferred to take the course in person, I will certainly consider online courses in the future after this course.”

Sarah (April 2021)

“I highly reccomend the workshop of Mindful-self Compassion for those who want to refresh their experience of a former class or discover the practice of self compassion. You will be lead to deep meditaitons of warm hearted trainers and have the possibility to chat with a conscious people.”

Aline (01/2021)
„Despite the brevity of time this 6 week course was such a profound and helpful support. I am really positively surprised. It was possible to consolidate in this online program some short, benevolent and at the same time strengthening interventions

that help me to navigate through difficult situations/emotions. Thank you so much Anja and Wiebke!“

Tara (10/2020)

“I liked the fact that we received different tools to use in everyday life, and that we could learn different kinds of  meditations so that at the end we had the possibility to choose what we like the most and what works best for us. I also liked the breaks in small groups because they gave us the possibility to get to know the other participants a bit better.”

Anonymous (09/2020)

“Amazing workshop which trained me on Mindfulness and Self-Compassion. Great atmosphere, talented trainers and supporting hands-on exercises.“

Anonym (April 2019)

“Highly recommended! Do yourself something good, take a lot home and enjoy a positive and encouraging atmosphere.“

Sandra (04/2019)

“An inspiring, enlightening and motivating workshop, led with warmth, wisdom and openness. Thank you.“

Sophie (04/2019)

 

“I had few expectations upon starting the MSC course, apart from hoping to learn about self-compassion, as I needed some. I’m so glad I followed my instincts: after just eight weeks I feel more positive, lighter and am kinder to myself and others. The course gave me tools to develop and maintain an appreciation of daily life, with all its ups and downs, and Anja and Wiebke created a welcoming and relaxed atmosphere in which I felt comfortable sharing my experiences with the group. I can heartily recommend doing this course with them!”

Sophie (04/2017)

 

 

“Anja and Wiebke took us on an inspiring 8-week journey to become more patient, caring and less critical with ourselves. I am happy that I have  joined this program and still benefit from it every single day.”

Stefanie B., 25, student (02/2017)

 

“At the MSC group I found support, Community, and practical tools to use on a daily basis. The tools, or Core Meditations have helped me to be in touch with my emotions, to give myself care and support, to be compassionate to myself in moments of difficulty, to soothe my heart and nervous system. I have a better relationship with my self, more patience for others, less stress, less negative internal monologue, and when it occurs I can meet it with kindness. I had been practicing various forms of mindfulness meditation but hadn’t learned to give my self much care. With Loving kindness practice I have begun to to speak to myself internally in a new way, and really see myself and my mind change, I have hope after years of uncertainty about whether it was possible to find more peace and joy in my life. It is a true gift that I can effect this change myself. Anja and Wiebke are very experienced practitioners of meditation, and also therapists – they are warm and kind. I felt safe to be vulnerable and and to explore difficult emotions and venture to try new practices. Practicing in a group is extremely rewarding. We have the opportunity to share our experiences of the practice and we are mirrors to each other. Reflecting our common fears, hopes, struggles and beautiful lessons. We learn that we are not alone in our experiences. The practice space itself is beautiful, cozy and well maintained, a perfect sanctuary from the busy day and mind. I highly recommend taking the time for yourself, join the next group! I found the experience so moving that I repeated the course, to solidify my practice.”


Shakrah Yves, 33, Software developer (02/2017)

 

 



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

2023

Achtsames Selbstmitgefühl MSC:

Vertiefende MSC Praxisgruppe (Oktober - Dezember 24)

in BERLIN mit ??????

This is a practice group for people who have already taken part in a “Mindful Self-Compassion MSC” course/workshop with me or other MSC teachers.

06. November – 18. Dezember 2023 

Montag Abend 19:15 - 21:00

Kursdaten: 06.11. / 13.11. / 20.11. / 27.11. 04.12. / 11.12. / 18.12. 2023

2024

Achtsames Selbstmitgefühl MSC:

Das 8-Wochen Programm (Januar - März 24)

in BERLIN mit Anja Benesch

Dies ist unser beliebtester Anfängerkurs für MSC.

11. Januar – 07. März 2024 

​Donnerstag Abend 18:30 - 21:30

Kursdaten: 11.01. / 18.01. / 25.01. / 01.02. (Kurspause 08.02.) 15.02. / 22.02. / 29.02. / 07.03. 2024 

Retreat Tag: Samstag 17.02. um 10-14 Uhr

Achtsames Selbstmitgefühl MSC:

Das 8-Wochen Programm (Januar - März 24)

LIVE ONLINE mit Wiebke Pausch

Dies ist unser beliebtester Anfängerkurs für MSC.

16. Januar – 12. März 2024

Dienstag Abend 18:30 - 21:30

Kursdaten: 16.01. / 23.01. / 30.01. (Kurspause 06.02.) 13.02. / 20.02. / 27.02. / 05.03. / 12.03.

Retreat Tag: Samstag 02.03. um 10-14 Uhr

Achtsames Selbstmitgefühl MSC:

5- Tages Intensivkurs (Februar 24)

in HECHINGEN, BaWü

Mehr Informationen dazu gibt es ab Dezember 23

09. - 14. Februar 2024

Talks & Meditations from Wiebke Pausch on Sangha Live

Awaken Self-Compassion (Originalsitzungen Dezember 23)

in ENGLISH 

You can search the whole tenfold universe and not find a single being more worthy of love and compassion than the one seated here—yourself.” Buddha

Original live sessions 04.12.–08.12. Dezember 2023

Morgens 08.00 - 09:00 CET

Now available to view as a recording

Weitere Informationen zu MSC

Bücher

Der achtsame Weg zur Selbstliebe. Christopher Germer (2009) Arbor Verlag.

Selbstmitgefühl. Kristin Neff (2011) Kailash Verlag.

Artikel

HIER ist ein aktueller Artikel (2023) zu Selbstmitgefühl aus der TK Zeitung

Interview mit der deutschen Psychologin und MSC-Ausbildern Christine Brähler

Artikel zum Thema Mitgefühl und Mitgefühlstraining auf Spektrum der Wissenschaft 

Luise Reddemann im Interview: Mitgefühl, wie wir es lernen können 

Lienhard Valentin über das Elternsein und Achtsames Selbstmitgefühl

Text von Chris Germer, Mit-Entwickler von MSC beim Harvard Business Review (Englisch)

Videos

TED talk von Kristin Neff, Mit-Entwicklerin von MSC auf Youtube (Englisch)

Ausbildung zur/m MSC Lehrenden

Weitere Informationen über die : https://www.msc-selbstmitgefuehl.org/msc/ausbildung

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