Teachers: Megan Welwood (CCC) & Cassi Starc (OT) Megan & Cassi met during their teacher training. Megan lives on Treaty 4 territory in Saskatchewan & Cassi lives on Coast Salish Land in British Columbia. Learn more about Megan & Cassi 

Location: Live Online

Dates: October 1st - Nov 19th, 2025 (plus a 4 hr retreat between week 5 & 6)

Time: 5:30 - 8:00 CST (4:30-7:00 PST)

Exchange: $595 - 495$ Early Bird until September 1st (equates to $20/hr for the included 24 hrs of instruction)

Register Here or get in touch with any questions! (you will be taken to Cassi's business page to register)

Mindful Self-Compassion (MSC) is an empirically-supported, 8-week training program designed to cultivate the skill of self-compassion. Based on the groundbreaking research of Kristin Neff and the clinical expertise of Christopher Germer, MSC teaches core principles and practices that enable participants to respond to difficult moments in their lives with kindness, care and understanding.

The three key components of self-compassion are self-kindness, a sense of common humanity, and balanced, mindful awareness. Kindness opens our hearts to suffering, so we can give ourselves what we need. Common humanity opens us to our essential interrelatedness, so that we know we aren't alone. 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.
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. 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: reduced rumination and self-criticism, enhanced coping, greater self-acceptance, healthier and more satisfying relationships, increased compassion, increased life satisfaction, happiness and overall well-being, reduced symptoms of anxiety and depression, and improved emotional resilience. (Of course, every student's experience is unique, the published research has shown changes like these are common.)

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

 Practice self-compassion in daily life

 Understand the empirically-supported benefits of self-compassion

 Motivate yourself with kindness rather than criticism

 Handle difficult emotions with greater ease

 Transform challenging relationships, old and new

 Manage caregiver fatigue

 Practice the art of savoring and self-appreciation

What To Expect
Program activities include meditation, short talks, experiential exercises, group discussion, and home practices. MSC is a workshop rather than a retreat. The goal is for participants to directly experience self-compassion and learn practices that evoke self-compassion in daily life.
MSC is primarily a compassion training program rather than mindfulness training, although mindfulness is the foundation of self-compassion. MSC is also not psychotherapy insofar as the emphasis of MSC is on building emotional resources rather than addressing old wounds. Beneficial change occurs naturally as we develop the capacity to be with ourselves in a kinder, more compassionate way.
Compassion is a positive, energizing emotion. However, it is said that “love reveals everything unlike itself.” While learning self-compassion, some difficult emotions may arise. MSC teachers are committed to providing a safe and supportive environment for this process to unfold, and to making the journey enjoyable for everyone.
MSC includes 8 weekly sessions of approx. 2.5 hours each, in addition to a retreat.
Prior to registering, participants should plan to attend every session and practice mindfulness and self-compassion each day throughout the program.

Prerequisites
Everyone is welcome, including people of all backgrounds and identities. No previous experience with mindfulness or meditation is required to attend MSC. Participants will be asked to provide some personal information when they register for this course to help teachers determine their safety and readiness for this kind of emotional work.

Resources:
The Mindful Self-Compassion Workbook, by Kristin Neff and Christopher Germer (2018) is recommended as a companion to the MSC course.
Teaching the Mindful Self-Compassion Program, by Christopher Germer and Kristin Neff (2019) is recommended for those who wish to integrate MSC into their professional activities (However, please plan to take MSC primarily for your own personal insight and development).
Note: this program fulfills one of the prerequisites for becoming an MSC teacher. For more information on MSC or MSC Teacher Training, please visit www.centerformsc.org