Preparing for the 8-Month Self-Compassion Deep Dive
The 8-month Deep Dive is designed for people who already have a foundation in Mindful Self-Compassion. To support a safe, deep, and relational learning environment, we ask that participants come in with lived practice, not just conceptual familiarity.
This page outlines what that preparation could look like and how to build it if you are newer to this work.
What counts as preparation?
You meet the Deep Dive prerequisite if you have either:
One or more years of ongoing mindfulness and self-compassion practice, such as meditation, retreats, or structured programs that include guided practice and relational learning,
OR
Completed the full Mindful Self-Compassion (MSC) course (live online or in person)
Reading a book or listening to podcasts is a beautiful beginning for understanding the foundational concepts, but on its own it does not meet the prerequisite. This program relies on embodied, relational practice developed over time.
If you’ve newer to this work
If you are newer to this work, don’t despair. We will offer future cohorts of the Deep Dive Course. You can enroll when you are ready, and there are many paths to build the necessary foundation beforehand.
Learning the Self-Compassion Basics
If you would like to get familiar with the foundational concepts, please start with whatever type of learning works best for you: books, videos, and short workshops .
Here are some specific ways to do that:
- Free online exploration: This core of our website and our YouTube channel are loaded with hours of free foundational content and downloadble guided practices.
- The 5-Day Self-Compassion Challenge: This free video series is a great primer. It is taught by Dr. Neff and Dr. Germer and sponsored by Sounds True. A warm, practical introduction to the heart of the work.
- One-Hour Intro Course: Members of the Self-Compassion Community have immediate access to a one-hour introductory video course. This is a great place to start to get the basics. You can then use other member resources to develop your understanding over time.
- Live Workshops: We offer several live workshops that teach core concepts and introduce tools for sustaining a practice.
- Books: There are several books that provide foundational knowledge on this topic. The quintessential beginner book is Dr. Neff’s Self-Compassion: The Proven Power of Being Kind to Yourself
- CMSC: Explore the offerings of the Center for Mindful Self-Compassion. They offer many courses, workshops, and practice sessions for beginners.
Building a Steady Practice
If you’re already familiar with the foundational concepts, the next step is to bring that conceptual understanding into lived practice and community.
Here are some ways to do that:
- Join the Self-Compassion Community. In addition to the educational resources provided and the practice toolkit, regular participation in events with Dr. Neff and mentor sessions with others can support your personal practice.
- Enroll in a full Mindful Self-Compassion (MSC) course: An 8-week course, 5-day intensive, or 10-week live-online MSC course with a certified teacher provides guided practice, group reflection, and real-time support.
- Join a regular mindfulness or self-compassion practice group: Regular participation over time helps you experience self-compassion in a relationship, not just in theory. These groups can be online or in person.
- Commit to a structured program: Look for offerings that include guided practices, home assignments, and opportunities for interaction, not exclusively recorded videos.
Additionally, because this 8-month cohort works with vulnerable topics and personal inquiry, participants do best when they already know how to ground themselves when strong emotions arise.
A simple readiness check
You are likely ready for the Deep Dive if, most of the time:
You have maintained a regular mindfulness or self-compassion practice for at least one year (even if imperfect).
You have practiced self-kindness in the midst of real difficulty, not just as an idea.
You feel able to be in a group where people may share honestly about suffering, loss, and vulnerability, and you have some tools to regulate when things feel intense.
What to do next
If joining the Deep Dive feels like a responsible and enlivening next step for you and you meet the prerequisites described above, you’re warmly invited to fill out the application.
If you’re unsure whether your experience prepares you for the course, or you are in the process of building your foundation and are seeking a clear next step, please reach out. You’re welcome to email Aimee for guidance at aimee@self-compassion.org
Sometimes the kindest choice is to give ourselves a bit more practice and support before entering an intensive, long-term program. If that’s true for you right now, it isn’t a “no” — it’s a not yet, in the service of personal and group safety.
