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Navigate life's challenges with more ease!

Mindful Self-Compassion For Everyone - Morning and Evening 8-week course

-Gold Coast


"When we learn to become our own best friend, we have the best friend for life!  We can keep ourselves afloat, offer ourselves support and comfort when there is no one else. Life becomes a little easier."

Click here for dates, cost and locations of our upcoming courses and workshops

Mindfulness and Self-Compassion is a way to befriend ourselves, to enable us to navigate the challenges in our lives with more ease. In our mindfulness and self-compassion courses, you will learn a different way to relate to yourself which will increase your ability to deal with stress, anxiety, depression and pain while promoting calm, strength, balance and vitality.

Mindfulness is the ability to be more aware, to be present so we can stand back, gain perspectives and develop new coping strategies. When we add compassion to mindfulness, we increase our power to transform, to deal with life and our capacity for happiness.  We offer ourselves our own friendship to promote feelings of acceptance, comfort, care, kindness and love within ourselves. Mindfulness and Self-compassion are brave new ways to care for ourselves that are healthy, empowering and uplifting. The Mindfulness and Self-Compassion training program consists of more than 25 easy, quick, simple ways to soothe and calm ourselves in times of struggles so we can find better resolve and enjoy more of life.

Self-compassion is re-defined as the ability to care, to soothe but also to strengthen ourselves when we need it. Mindfulness and Self-Compassion are revolutionizing self-care and emotional coping skills in behavioural medicine and psychology. Mindful Self-Compassion is a skill-building training program to harness this power to cultivate our inner strengths. We courageously attend to our difficulties with kindness, to develop confidence and creativity. Developing self-compassion is to acquire an attitude of goodwill towards ourselves and to be able to effectively attend to ourselves when times are tough so we can get through them stronger and wiser.

Self-Compassion is not sainthood, self-indulgence, narcissism or self-pity but a brave new way to relate to our shame, anger, anxiety and distress by reconnecting with ourselves and others, in order, to ease our pain and gain greater emotional strength and well-being. The training in the practices of mindful self-compassion can create dramatic changes for the better in all aspects of our life.

Mindful Self-Compassion teaches us

1. to be aware in the present moment of our struggles (mindfulness),

2. to ease our inner critic by reminding ourselves that we are not alone in our situation because life is difficult for everyone (common humanity),

3. to can turn to ourselves as a good friend offering ourselves support and encouragement (self-compassion) so that we can respond more skillfully overall.

Research findings over the last 30 years support the benefits of the practice of mindfulness and more recently self-compassion by promoting better health, well-being, satisfying relationships and higher functioning at home and in the work place. More specifically it:

   - Increases resilience to stress fostering emotional strengths and flexibility
   - Promotes relaxation and calm
   - Activates brain circuits to promote more well-being, confidence, problem-solving and creativity
   - Reduces risk of illness by boosting the positive effects of the vagus nerve and strengthening the  immune system
   - Promote healthy lifestyle habits such as diet/exercise, to assist in maintaining healthy weight
   - Increases happiness, curiosity, enthusiasm, commitment, inspiration, and excitement, while decreasing negative emotions
   - Promotes better communication, social intelligence and stronger relationships
   - Increases ability to focus, to concentrate, to be open to new ways, to innovate
   - Promotes leadership skills
   - Increases life satisfaction, social connectedness, vitality, optimism and joy of living

After participating in this course, you’ll be able to:     

  •       Practice mindfulness and  self-compassion in daily life
  •       Cultivate feelings of goodwill, kindness and warmth towards self and others
  •       Motivate yourself and others with encouragement rather than harsh self-criticism
  •       Handle difficult emotions with greater resilience
  •       Cultivate positive emotions
  •       Manage stress, anxiety, anger, guilt and shame with greater ease to access effective ways of resolving challenges
  •       Begin to transform difficult relationships, old and new
  •       Manage burnout, caregiver fatigue and vicarious trauma
  •       Become more aware and able to attend skillfully to your needs and the needs of others
  •       Practice the art of savoring and appreciation
  •       Teach simple self-compassion practices to patients, clients, students, children or partners

What to Expect                                                               
The emphasis in Mindful Self-Compassion training is on learning mindfulness and self-compassion practices to build emotional resources.  We become stronger as we develop the capacity to be with our difficulties and with ourselves, in a mindful compassionate way enabling us to deal more effectively with challenges. During the Mindful Self-Compassion Classes, the goal is for participants to directly experience and learn practices that evoke mindfulness and self-compassion that they can practice in their daily activities to transform their lives. The program was developed by Chris Germer and Kristen Neff based on the MBSR and MBCT adding the element of self-compassion based on the latest neuroscience research findings.

During the program, you will learn formal and informal practices which mean ways to practice mindfulness and self-compassion throughout your day for a minute or so at the time as well as the more formal mindfulness meditation which require 15-20 minutes of dedicated time.

To assist in your learning you will be provided with a manual hand out and mp3 downloads to support your home practices.

Who is it for
Anybody can attend this Mindful Self-Compassion course. This program was initially designed for everyone, however, the program has been very popular among professionals such as psychologists, social workers, nurses, school teachers, counsellors, medical practitioners, physiotherapists, occupational therapists, mindfulness/yoga teachers, coaches as well as public servants and military/defence personnel).

Meditation experience is not necessary to participate in this training program.

Health Professionals can also attend this course and the hours will count toward their Continuing Professional Development(CPD). This Mindful Self-Compassion training course is endorsed by the Australian Association of Social Workers(AASW) and is promoted in the Australian Psychologist Association(APS) on the calendar of events. A certificate providing the number of hours of CPD attended (20) will be provided for professionals requiring evidence of professional development certificates(CPD) (i.e. nurses, psychologists, social workers, occupational therapists, physiotherapist, doctors, teachers etc.).

Training Program Content

The training program includes 8 weeks of weekly classes plus a full-day or half-day mindfulness retreat.

Each class in the course consist of:

  • mindfulness and self-compassion related activities such as guided meditations, visualizations, talks, experiential exercises, group discussion, self-reflective writing, strategies, tools, and suggested home practices. 
  • 11 guided meditations and short informal practices mp3 downloads
  • 50 pages handout manual with many easy tools that only take a few seconds to apply throughout the day to ease the stress.

Various new mindfulness meditations are also presented such as "affectionate breathing", "loving kindness", "compassionate friend", "giving and receiving compassion", "compassionate mindful walking" and many others.

In the training program, we will explore the following: Definition of Self-Compassion, new research and practices in Mindfulness, Loving-Kindness, compassionate voice, reduction of inner criticisms, core values, ways to manage difficult emotions, challenging relationships, forgiveness and self-forgiveness, self-care and re-wire the brain for greater happiness and flourishing.

What Mindfulness and Self-Compassion is not

The Mindful Self-Compassion training program is not group therapy, although participants can share their experiences on the path of mindful self-compassion which can be very healing. The emphasis of the training program is on skill building to enhance emotional resources and personal capacities. Mindful Self-Compassion is not a substitute for medical or mental health treatments.

Participant Guidelines
The Mindful Self-Compassion training course is an adventure in self-discovery and personal growth. During each class, we can open up to our struggles in a way that is soothing and comforting to uncover our inner strengths. The group comes together to provide a safe, supportive, confidential environment to develop compassion for ourselves and for others.

This courses teaches skills and strategies to build emotional resources and does not provide "therapy" as such. If you are on a Mental Health Treatment Plan (MHTP) from your GP, you should consult with your health professional to assess the suitability of this course for you. If you are on a Mental Health Treatment Plan, it is also strongly advised that you are under the care of health professionals to provide you with appropriate individual treatment while attending the Mindful Self-Compassion course.   The Mindful Self-Compassion course is an educational group program to build emotional resources and is not a substitute for individual medical or psychological treatments.

Continued Professional Development(CPD)

A Continuing Professional Development (CPD) certificate providing the number of hours attended (20) will be given to everyone including trainers and professionals requiring evidence of professional development training (i.e. psychologists, social workers, teachers, doctors, nurses, occupational therapists, physiotherapist etc.)

We will issue a Continued Professional Development (CPD) certificate of attendance to participants who have attended 6 or more sessions of the 8-week program. For the participants who have attended less than 6 sessions, we will issue a CPD certificate of attendance for the total number of hours attended

It is recommended, but not required, that participants read one of the following books before the training program:

    Mindful Self-Compassion Workbook by Kristin Neff and Chris Germer (2018)
    Self-Compassion: Stop Beating Yourself Up and Leave Insecurity Behind by Kristin Neff (2011)
    The Mindful Path to Self-Compassion by Christopher Germer (2009)
    The Compassionate Mind by Paul Gilbert (2013) 

Note: Completing this 8 weeks program meets one of the requirements to attend the teacher training in MSC for adults and Making Friends with Yourself for teenagers.


Becoming a Teacher in Mindful Self-Compassion

Once you have completed the Mindful Self-Compassion program you are eligible to apply to become a Teacher in Mindful Self-Compassion for adults and Making Friend with Yourself for teens. For more information on requirements and to enrol in the Teaching Training programs, you can visit the Centre for Mindful Self-Compassion.

Click here for the list of dates, cost and locations of our upcoming 8-week training programs

Give yourself the gift of Mindful Self-Compassion! Live life well!

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