mindful self-compassion
(MSC)
Jan - Mar 2023
9-WEEK MSC ONLINE
9 am to 12 pm (GMT +8:00), Sunday:
Jan 14, 21, 28
Feb 04, 18
Mar 3, 10, 17
(We will break for the Chinese New Year weekend on 11 Feb)
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830 am to 1230 pm, Sunday (half day)
Feb 25
The course time stated above is based on SG time, GMT +8:00. Please click on the link provided here to convert and check your time zone.
AN 8-WEEK WORKSHOP
FOR GREATER KINDNESS FOR ONESELF
FOR GREATER UNDERSTANDING AND CLARITY
FOR A SENSE OF WHOLENESS
We offer options to participants who wish to offer some help to others or require some financial support. During your sign-up process, you may select by ticking in the ‘Lend a hand’ or ‘Need a hand’ box before you check out to submit your application.
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An eight-week compassion with mindfulness course to adopt a mindful and compassionate way of living.
Participants’ Experiences
MSC has provided me with a super simple (and obvious really!) framework and tool set to recognise when its the right time to think and and look after ourselves, and treat ourselves
how we may treat a best/close friend. It’s the ‘treating ourselves’ bit which takes some re-calibrating from what we have perhaps been previously conditioned not to do, and MSC provides that re-calibration.
Paul Haverfield, Cloud Marketing Manager
I was deeply impacted by this program. I have observed that I am a lot kinder to myself, and even when I am not kind to myself, I am aware of it now and have tools to manage the negative emotions.
Annie, Teacher
This program gave me a good opportunity to deepen my knowledge on self-care. Although I have attended MCBT and have some understanding on self-care, I am still glad that I took this program. Beyond knowing/understanding, I learn the skills and resources on how to do it. I am motivated to be kinder and better to myself. I highly recommend this program to those who have high self-expectations and often forget to be nicer to yourself.
Jaslene, Deputy Director, Land Transport Authority
The program was really easy for me to understand as a person who has never done these kinds of courses before. It was really insightful and informative! It helped me make sense of emotions and situations in a lot of aspects of my life, like in my relationships, in handling stress from work, feelings about my self-image, etc. It was helpful for me to start informal practices as well.
Ben, Student
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Week 1
What is Self-Compassion?
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Week 2
Practicing Mindfulness
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Week 3
Practicing Kindness
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Week 4
Discovering your Compassionate Voice
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Week 5
Living Deeply
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The Retreat Day
One-day retreat between weeks 5 & 6 (or extended on week 5)
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Week 6
Meeting Difficult Emotions
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Week 7
Exploring Challenging Relationships
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Week 8
Embracing Your Life
Course structure
How is MSC conducted?
A variety of engaging MSC practices
Seated, lying down
Gentle movement
Brief topic discussions on self-criticism, shame, our values and more
Course activities and group discussions
Resources provided to participants
Facilitators: Danica Toh and Jace Loi
Activities material during the session
Facilitators’ support throughout the 8-week course
Recommendations
We recommend participants adopt The Mindful Self-Compassion Workbook by Kristen Neff, PhD and Christopher Germer, PhD to support their 8-week MSC journey.
This course may be a deep exploration for some participants. Although it is not obligatory, we recommend that participants receive some awareness training (such as going through an MBSR or MBCT course) prior to signing up for MSC.
We also recommend individuals who work with medications discuss their interest in the MSC course with their doctors/therapists and facilitators of this course before signing up for this course.
Course fee
SGD 600 (Online MSC)
WHAT TO EXPECT