The Mindful Self-Compassion Training
Program
“For someone to develop genuine compassion towards others, first he or she must have a basis
upon which to cultivate compassion, and that basis is the ability to connect to one’s own feelings
and to care for one’s own welfare... Caring for others requires caring for oneself.”
(Tenzin Gyatso, the 14th Dalai Lama
Overview of the Mindful Self-Compassion (MSC) Program
The MSC program guides participants on an eight-week journey of self-discovery and self-
transformation. Participants are invited to become explorers of their own experience, meeting
whatever arises with curiosity and kindness. Difficult emotions and self-judgments will inevitably
arise when we shine the light of loving awareness on our inner life. The purpose of the MSC
program is to meet these moments with compassion, transforming them for the better. Self-
compassion is a positive attitude that ultimately leads to a happier, more fulfilling life.
Since progress in self-compassion depends on how much a person practices – it’s “dose-
dependent” – the primary task of MSC teachers is to help participants develop the self-compassion
habit. The MSC program teaches a wide variety of meditations (e.g., loving-kindness, affectionate
breathing) and informal practices (e.g., soothing touch, self-compassionate letter writing).
Participants are encouraged to practice these techniques for a total of 40 minutes per day. An
ideal combination might be about 25 minutes of sitting meditation and 15 minutes of informal
practice each day. Formal sitting meditation strengthens one’s resolve and deepens our
understanding of self-compassion, and informal practices help us to respond with self-compassion
precisely when we need it the most.
A MSC group typically consists of 10-25 participants and, depending on the size of the group, one
or two teachers. Teachers are expected to have: 1) at least 5 years of personal meditation
experience; 2) an ongoing, daily practice of meditation and application of self-compassion in daily
life; and 3) at least one year of loving-kindness meditation practice. In addition, they should have:
4) experience teaching meditation; 5) participated in an earlier MSC program; 6) taken a teacher
training course; and 7) received (or be receiving) supervision from a MSC teacher trainer. It is
advisable for one of the two teachers of a MSC program to be a trained mental health professional.
The MSC co-leaders primarily teach by modeling – by
embodiment
of self-compassion. Towards
that end, teachers may wish to share personal stories that illustrate compassion for our human
nature – human error, self-forgiveness and emotional resilience. Teachers are encouraged to stay
attuned to the emotional needs of group members such that the participants “feel felt” by the
teachers. Cultivating a warm, non-judgmental tone in the group is more important than delivering
all the teaching points of a particular session. Teachers also encourage participants to support one
another on the path to self-compassion by sharing their own experiences in a safe, confidential,
respectful atmosphere. The MSC program is more like a seminar than group therapy, so members
are asked to keep their comments as practice-focused as possible. The purpose of the course is to
develop “capacity” – the healing resource of self-compassion – which then allows individuals to
safely engage whatever difficulties may arise in their lives. Participants are also invited to consult
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