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Online Mindful Self-Compassion Core Skills

New Short Course 10 hours over 6 weeks

Morning and Evening Programs

Limited to 18 participants

Learn the power of being your own best friend!
Navigate life's challenges with more ease!
Increase resilience, well being and satisfying relationship!

This is an exciting new online 6-week program, where you will be introduced to the core practices of mindful self-compassion that you can use in your busy everyday life to ease stress, to gain resilience, well-being and better relationships.

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


All of us have dreams and aspirations that we would like to realize in this lifetime. We also have smaller, short-term goals. Self-compassion motivates like a good coach, with kindness, support, and understanding, not harsh criticism --Kristin Neff & Chris Germer

Benefits of Self-Compassion
An ever-growing body of research into mindfulness and self-compassion over the last decade has shown multiple benefits for our well-being. Individuals who are more mindful and self-compassionate tend to have greater happiness, life satisfaction, motivation, with better relationships and physical health, as well as less anxiety and depression. They also have the resilience to deal with stressful life events such as loss of a loved one, divorce, health issues, physical injuries, trauma, retrenchment, loss of work/income, retirement and other life challenges.

When we begin to attend to our struggles with mindfulness, and to respond to ourselves with understanding and kindness to ourselves, during difficulties, we empower ourselves. Rather than criticising ourselves harshly, we learn to accept and support ourselves, despite our shortcomings, imperfections, and failures, to learn from our experiences, to provide ourselves with the strength needed to heal and thrive. We begin to regulate emotions, to ease a sense of isolation, disconnection and shame, to promote confidence, better mental and physical health.

What Is Self-Compassion?
Self-compassion is about treating our self the way we would treat a good friend, who is having a hard time. So, when we are feeling inadequate, because we made a mistake or are facing tough situations, instead of beating ourselves up with undue self-criticisms, we can begin to validate our feelings, to learn from the situation and to provide encouragement, just like we would do for a friend that we care about.

Self-compassion involves three core elements such as self-kindness rather than harsh self-criticisms, common humanity (the recognition that everyone makes mistakes and feels pain), and mindfulness.

Self-compassion is re-defined as the ability to befriend, 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 and is founded in neuro-science. Mindful Self-Compassion is a skill-building training program to cultivate our inner strengths. We courageously attend to our difficulties with kindness to develop confidence and resilience. We cultivate an attitude of good-will towards ourselves and to be able to effectively attend to ourselves when times are tough, so we can get through them stronger and wiser.

Can You Be Too Self-Compassionate?
Even though self-compassion is a powerful source of strength and healing, we have many misgivings about it. Many fear that self-compassion is about self-pity, self-indulgence, weakness, undermining motivation, being irresponsible or selfish. Research shows that individual who are naturally self-compassionate or have learned to cultivate compassion are none of these. Self-compassion provides inner emotional resources, fostering a sense of connection with others, to promote genuine caring behaviours for ourselves and others, with the courage and motivation to meet our goals, acting on what matters.

Mindfulness and Self-Compassion
When we combine mindfulness with self-compassion we enhance greatly our capacity for emotional well-being. Mindfulness is the ability to be aware in the present moment, to step out of thoughts, to opt out of our automatic ways of reacting,  so we can stand back with more perspectives, to gain clarity and to turn to ourselves with care and wisdom. Each moment, we decide to attend to our difficult experience with compassion rather than fear or hate, we change our body chemistry, we begin to re-wire the brain, which makes it easier for the next time.

Mindfulness and self-compassion enable us to live with less resistance, to enable us to better embrace ourselves and our lives as it is, so we can move forward. When we can be with what is, as it is, with self-kindness and self-care, so we can better regulate our difficult emotions to restore a sense of calm and balance. When we add compassion to mindfulness, we increase our power of transformation and our capacity for happiness. Mindful Self-compassion is a brave new way to care for ourselves that is healthy and uplifting.

The Physiology of Mindfulness and Self-Compassion
Compassion, including self-compassion, activates the emotions of bonding and safety from our mammalian care system to allow access to our more evolved human capacities of perspective-taking and problem-solving.  That is, when we mindfully ground ourselves and are compassionate to ourselves in our moments of struggles, we ease the stress response, to reduce the automatic fight/flight/freeze response (sympathetic nervous system). In this way, we begin to feel safe enough that the rest-digest-tend-befriend response (parasympathetic nervous system) is activated, so we are more able to access our higher brain functions to restore calm and to deal with challenges more effectively.

The Yin and the Yang of Self-Compassion
Often we think of compassion as yin, that is comforting, nurturing and soothing but, self-compassion can also be yang, that is motivating, empowering, giving us the courage to act, to assert, to protect, to defend ourselves or others, as required.  

Mindful self-compassion contains a wide variety of yin and yang practices and exercises that each person can explore to discover which ones best meet their needs and circumstances. Some practices are more yin and others are more yang,  while some have both aspects.

What is this program?
This short Online Mindful Self-Compassion Core Program is an adaptation of the 8-week Mindful Self-Compassion (MSC) training, an empirically-supported program since 2013. The short course presents simple and quick tools to help you to attend to yourself, as your own best friend, in a compassionate way, whenever you struggle, to ease stress, to gain balance and resilience. The Mindfulness and Self-Compassion training program consists of easy ways to soothe and calm, in difficult times, to increase the capacity to resolve challenges and to enjoy life.

During this 6-hour online course you’ll learn to:
•    Cultivate loving-kindness toward yourself
•    Face your struggles with courage and acceptance
•    Understand the science of self-compassion
•    Motivate yourself with compassion rather than criticism
•    Bring your core values into fulfilling actions
•    Be resilient when faced with emotional difficulties
•    Care for others without losing yourself
•    Feel more grateful and fulfilled every day
•    Able to teach simple mindfulness and self-compassion practices to others

Program content

  • Session 1: Discovering Mindful Self-Compassion
  • Session 2: Practicing Mindfulness
  • Session 3: Practicing Loving -Kindness
  • Session 4: Discovering Your Compassionate Voice
  • Session 5: Managing Difficult Emotions
  • Session 6: Embracing your life with gratitude and self-appreciation

What to Expect                                                                
The emphasis in this Mindful Self-Compassion Core Skills training program is on learning mindfulness and self-compassion practices to build emotional resources in your daily life.  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 easily and quickly during their busy day.

The program includes formal and informal mindful self-compassion practices. The informal practices are quick, simple, easy tools which you can apply on the go, in your busy day, which will only take a few minutes. The formal mindful self-compassion meditations are optional but encouraged, and will require 15-20 minutes of dedicated time.

Who is it for
All are welcome.  This online program is targeting anyone who wants to be introduced to the power of a self-compassion in their personal life as well as in their workplace.  

Participants such as parents, managers, teachers and other helping professionals will learn the art of mindful self-compassion for themselves and can teach simple practices to others.

Anybody can attend this Mindful Self-Compassion course. This program was initially designed for everyone, however, the program has been very popular among helping professionals such as psychologists, social workers, nurses, teachers, counsellors, medical practitioners, physiotherapists, occupational therapists, trainers, coaches as well as managers, police officers and defence personnel and many others.

Previous participants, who have attended others mindfulness and self-compassion programs or workshop will also benefit and can also join us as a way of refreshing their practice in mindfulness and self-compassion.

Participant Guidelines
The Mindful Self-Compassion Core Skill training course is an adventure in self-discovery and personal growth. We come together as a group, Online, to provide a safe, supportive and confidential environment to develop compassion for ourselves and others.

We will ask you not to record the sessions to respect the confidentiality and privacy of the other participants.  We will provide links to relevant mindful self-compassion meditations and exercises audio online as well as a handbook of the exercises.

What Mindful Compassion for Professionals is not:
This Self-Compassion course is an educational group program to build emotional resources and is not a substitute for individual medical or psychological treatments. This program is not group therapy.

CPD (Continued Professional Development)
A Continuing Professional Development (CPD) or Certificate of attendance of 10 hours 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.)

Reading (optional)
It is recommended, but not required, that participants read one of the following books before the training program:
•    Self-Compassion: Stop Beating Yourself Up and Leave Insecurity Behind by Kristin Neff
•    The Mindful Path to Self-Compassion by Christopher Germer
•    Mindful Self-Compassion Workbook by Kristin Neff and Christopher Germer


The next Online Mindful Self-Compassion Core Skills- Morning and Evening Programs

Limited to 18 participants


Online Mindful Self-Compassion Core Skills- Morning Program

Date:  Jul 2, 2020 - Aug 6, 2020

Time: Thursday morning 10:00-11:30am

Presenters: Marie Bloomfield, Clinical Psychologist and John Julian Social Worker

Price: Early bird (16 June) $99.00 Regular $120.00

Register Here


Evening Program

Date:  Jul 2, 2020 - Aug 6, 2020

Time: Thursday evening: 7:00-8:30pm

Presenters: Marie Bloomfield, Clinical Psychologist and John Julian Social Worker

Price: Early bird (16 June) $99.00 Regular $120.00

Register Here



For more information please contact us


Give yourself the gift of Mindful Self-Compassion!

Live with more ease!