The Short Course in Mindful Self-Compassion
Plus 6 Months of Self-Compassion Community Membership
6 Sessions · 90 Minutes Each · Live Online
An accessible introduction to self-compassion co-developed by Dr. Kristin Neff, taught by certified MSC teachers, and supported by membership in a vibrant online community.
Learn to treat yourself with the kindness and support you deserve.
Choose Your Start Date
Each course meets weekly for 6 sessions, 90 minutes per session. Select the day and time that works best for you.
All times are Central Time · Sessions are held online via Zoom and recorded · Proposed start dates subject to confirmation
What is the Short Course in Mindful Self-Compassion (SC-MSC)?
SC-MSC is a shortened adaptation of the empirically-supported MSC program created by Dr. Kristin Neff, the pioneering researcher in the field of self-compassion, and her colleague Dr. Christopher Germer, a leader in the integration of mindfulness, compassion, and psychotherapy.
It was designed so that people could learn the key practices needed to begin to transform their relationship with themselves with a smaller time commitment (9 hours) than the full MSC program (24 hours).
Most of us feel compassion for our close friends when they are struggling. What would it be like to receive that same care from yourself when you needed it most?
Self-compassion involves the capacity to comfort and support ourselves when we suffer, fail, or feel inadequate, as well as to motivate change with encouragement rather than harsh self-criticism. Burgeoning research shows that self-compassion training is strongly associated with emotional resilience, better mental and physical health, and more satisfying personal relationships. It is an inner strength that enables us to be more fully human and authentic.
Fortunately, self-compassion can be learned by anyone, even those who struggle with constant self-criticism.
Includes 6 Months of Self-Compassion Community Membership
Enjoy six months membership in the Self-Compassion Community (SCC), which provides a rich, ongoing support system that extends your learning far beyond the six-week SC-MSC course. This is a meaningful benefit that sets our offering apart from others.
As an SCC member, you will have regular opportunities to engage directly with Dr. Kristin Neff — the world's leading researcher on self-compassion and co-developer of the MSC program.
- Monthly live Gatherings hosted by Dr. Neff where she leads a practice and you can ask her questions
- Live Guest Conversations where Dr. Neff talks with other experts in self-compassion, mindfulness, and psychology
- An hour-long Introduction to Self-Compassion video taught by Dr. Neff to supplement the live SC-MSC
Multiple live mentor sessions are offered at various times each week, guided by the same certified MSC teachers who lead SC-MSC. Drop in to practice, ask questions, and connect with other members.
Each month, Dr. Kristin Neff hosts a live community gathering and a Guest Conversation with a leading expert in self-compassion, mindfulness, or psychology. These are intimate, interactive events.
Members have access to a Practice Toolkit — a library of guided self-compassion audio practices led by Dr. Neff — and a library of short video clips on various self-compassion topics, integrated with SC-MSC sessions.
As an enrolled student, you are also eligible for discounts on other Self-Compassion Institute offerings, including workshops (25%), coaching (10%), and courses (10%).
What to Expect
SC-MSC provides an opportunity to transform how we respond when difficulties arise in our lives and learn tools for becoming a warm and supportive friend to ourselves. Expect:
- ❧Short talks grounded in self-compassion research
- ❧Experiential exercises and reflective practices
- ❧Small-group breakout discussions
- ❧Home practices and guided audio practices to use between sessions
Who is this course for?
This program is designed for members of the general public and welcomes people from all backgrounds and walks of life. No prior experience is necessary.
It's important to know that SC-MSC is not therapy, and teachers cannot provide medical or psychological care. However, the process of learning self-compassion can sometimes activate difficult emotions or memories as we start to open our hearts to ourselves in a new way. If you're experiencing mental health or life challenges that you think may impact your ability to take this course, please contact us or a healthcare professional to determine if this course is right for you.
Also note that while SC-MSC is based on the full MSC course, it does not qualify you for MSC teacher training.
What's Included — and the Value You Receive
The SC-MSC course is priced to be accessible while reflecting the depth of what you receive. Here's a breakdown of everything included in your enrollment.
- 6 live 90-minute sessions via Zoom with a certified MSC teacher
- Guided audio practices and course materials for home use
- 6-month Self-Compassion Community Membership — value $120
- Twice-monthly live Gatherings hosted by Dr. Kristin Neff
- Guest Conversations with leading experts in self-compassion and psychology
- Weekly live mentor drop-in sessions with certified MSC teachers
- Access to the SCC Practice Toolkit and recorded resource library
Continuing education credits are available for an additional fee for eligible licensed professionals. See CE details →
We are committed to making self-compassion training accessible. If cost is a barrier, please contact us to ask about reduced-fee options.
The Six Sessions
Each 90-minute session meets once per week. Click any session to learn what it covers.
We begin by exploring what self-compassion actually is, and what it isn't. The three core components of self-compassion are introduced, and the growing body of research linking self-compassion to emotional well-being is briefly reviewed. Then two key self-compassion practices — compassionate touch and the self-compassion break — are taught.
This session addresses common misgivings about self-compassion, including the fear that it will make us lazy or self-indulgent. We explore the concept of "backdraft" — the emotional discomfort that can arise when we first begin to be kind to ourselves — and how to work with it. Finally, we explore the relationship between mindfulness and self-compassion.
We explore why we're so self-critical, and consider the benefits of learning to motivate ourselves with encouragement rather than harsh judgment. Through an experiential exercise, we take a closer look at our own inner critic and discover a more compassionate voice that is honest, caring, and genuinely supportive.
Difficult emotions are part of every human life. We explore the stages of emotional acceptance and introduce tools for meeting painful experiences with openness and care. This session also provides practical strategies for working with difficult emotions in a way that is mindful, compassionate, and truly transformative.
Self-compassion and compassion for others are deeply interconnected. This session explores empathic resonance — our natural capacity to feel with others — and examines how caring for ourselves actually sustains our ability to care for those around us. We learn a practice that can support us in remaining open and present to others' pain without becoming overwhelmed.
In our final session, we consider how the three components of self-compassion can help us overcome our negativity bias and open to positive emotions like gratitude and appreciation — including for our own positive qualities. We also reflect on what we've learned and how to carry it forward into the rest of our life.
FAQ
Each class will be recorded and the link posted in the course hub. You'll have at least 60 days after the course ends to review the recordings, after which they will be deleted. While recordings are available, the course is designed to be experienced live.
The inability to attend live classes does not make one eligible for a refund. We encourage you to review our refund policy in its entirety here.
Yes, a limited number of scholarships are available at half the full price. To apply, please fill out this form. Please see our course policies for more detailed information.
Once you register, you will immediately receive a confirmation email. One week before the course begins, you will receive an email with access to the online course hub and the Zoom link for the first class. Two hours before each class, you will receive a reminder email with the Zoom link. After each class, you will receive an email with summary materials and a link to the recording.
Our programs are designed to teach participants the tools needed to develop and cultivate a self-compassion practice. They are not a substitute for mental health care, personal therapy, or medical treatment.
Personal safety and emotional wellbeing are the foundation of self-compassion training, and you are responsible for your own safety. Teachers and facilitators are not expected, or able, to provide medical and/or psychological care. Course experiences may bring up challenging memories or feelings.
If you have a history with a mental health condition or other concerns you think may impact your ability to take this course, please contact us or your healthcare professional to determine if this course is right for you. Your personal contact information may be used in the event the teacher or facilitator reasonably determines a need to call emergency services on your behalf.
If, in the opinion of the teachers and facilitators, you are not able to participate productively and appropriately in the event you have registered for, you may be asked to leave or be removed from the course. Decisions of removal are made to ensure the safest space possible for all participants and teachers. Please see our policies regarding participant removal and refund eligibility.
