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Mindful Self-Compassion Course


Discover the Power of Self-Compassion
Join the 8-Week Mindful Self-Compassion (MSC) Program

MSC 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-criticism

What 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) & Ally Landry (OT) Megan & Ally met during their teacher training.  

Location: Live Online (Zoom)

Dates: Wednesdays, May 6th to June 24th, 2026 with a Guided Online Silent Retreat on Sunday, June 7

Time: 5:00-7:00 PM CST 

Retreat:  9:30-1:00AM CST, Sunday June 7th

Exchange: $495.00 CND ($55/session) - Please note payment is required in order to register & confirm your spot. There are a limited number of spots available. 

Free Practice Resources will be send out in weekly emails.

To Register: email meganallymsc@gmail.com 

Please reach out to meganallymsc@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



CND