Mindful Self-Compassion Course
Discover the Power of Self-Compassion
Join the 8-Week Mindful Self-Compassion (MSC) ProgramMSC is a evidence-based 8-week program that helps you respond to life’s challenges with the same warmth and understanding you’d offer a close friend.
Developed by leading researchers Dr. Kristin Neff and Dr. Christopher Germer, MSC has guided thousands toward a gentler, more resilient way of living—one rooted in compassion, courage, and emotional balance.
In this program, you’ll learn how to:
- Offer yourself kindness instead of criticism when things feel hard
- Stay steady and grounded in moments of stress or overwhelm
- Cultivate motivation through encouragement, not pressure
- Soften patterns of burnout and perfectionism
- Strengthen your relationships—beginning with yourself
The Three Pillars of Self-Compassion
MSC teaches simple yet powerful skills rooted in:
Self-Kindness: Treating yourself with the care you deserve
Common Humanity: Realizing you're not alone in your struggles
Mindfulness: Facing your emotions with clarity and acceptance
Together, these create a “warm-hearted, connected presence”—a strong, steady foundation for well-being.
Studies show that people who develop self-compassion experience:
✅ Less stress, anxiety, and depression
✅ More resilience and emotional balance
✅ Stronger relationships and empathy for others
✅ Greater life satisfaction, happiness, and well-being
✅ Better coping skills and reduced self-criticismWhat to Expect
MSC is not a silent retreat—it’s a hands-on, engaging workshop. Each week includes:
Guided formal and informal practices
Short, insightful talks
Group discussion that is always optional, in a safe, supportive space
Reflective exercises you can use in daily life
Home practices to deepen your learning
You’ll also experience a mini-retreat (3.5 hours) as part of the program.
No meditation or mindfulness background is required—just curiosity, openness, and a willingness to show up as you are.
Who Is This For?
Everyone is welcome. Whether you're feeling overwhelmed, curious about mindfulness, struggling with self-criticism, or simply seeking more peace in your life—this program is for you.
Even if you've never received much care or emotional support before, MSC can help you build a new, more compassionate inner voice.
Important Details
Duration: 8 weekly sessions (2 hours each) + one retreat day
Format: Experiential and interactive—this is a learning journey, not therapy
Safety: We create a safe, inclusive, and respectful space for all participants
Note: You'll be asked to share a bit about yourself upon registration so facilitators can support your journey effectively.
MSC Teachers: Megan Welwood (CCC) & Cassi Starc (OT)
Location: Live Online (Zoom)
Dates & Times:
- October 21 - December 9 | 10-12 Noon CST
- October 21 - December 9 | 6:30-8:30pm CST
Please email meganwelwood@gmail.com if you'd like to be notified when registration opens & indicate if you would like a daytime or evening class.
Retreat: Between Week 5 & 6, date TBD
Exchange: $495.00 CND ($55/session) - Please note each group has a minimum number of 6 registrants in order to run. Your spot is not confirmed until payment has been received
Free Practice Resources will be send out in weekly emails.
To Register:
Please reach out to meganwelwood@gmail.com if you have any questions or would like to book a call to learn more.
Cancellation Policy: 85% of tuition refunded with cancellation notice of more than 4 weeks prior to program start date. 50% tuition refunded with cancellation notice of 2-4 weeks prior to program start date. In order to assure minimum numbers in our courses, no refunds will be given for cancellations within 2 weeks of the program start date, or once the program starts,
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