Mindful Self- Compassion course
A rich and nourishing 8 week programme where you will learn the art and practice of self compassion, increase your resilience, deepen your relationship with yourself and others, and discover better ways to cope with anxiety, stress and the challenges of life.
The Mindful Self-Compassion (MSC) course is a nourishing and transformative 8 week online group programme where you’ll immerse yourself in principles of mindfulness and self-compassion to transform the way you experience and connect with yourself, others, and modern life in general.
In the 8 week MSC course you will learn to:
stop being so hard on yourself
release the grip of perfectionism and comparison
develop different coping strategies in difficult times
motivate yourself with compassion rather than criticism
transform challenging relationships
practice mindfulness and self-compassion in everyday life
connect to who you really are and what you really need
understand the proven science behind mindful self-compassion
“‘Self-compassion is simply giving the same kindness to ourselves that we would give to others.’ ”
Why self-compassion?
How would you respond to someone you care deeply about who feels like they’re not enough, or who fails or falls slightly short of perfect, or who is struggling to cope?
Now, what if that same person is you?
Do you give yourself the same compassion, forgiveness and support, or do you self-criticise, say things you’d never say to a friend, replay situations in your head over and over, and blame and shame yourself instead?
Most of us are much harder on ourselves than we would ever dream of being towards someone else. While that’s common and something we (often unconsciously) do to protect or improve ourselves, it can have the opposite effect. Psychologists are learning that treating yourself this way leads to anxiety, stress, depression and overwhelm. It can cause you to lose your spark, yourself and your connection to life.
This is where mindfulness and self-compassion come in.
Treating yourself with self-compassion has been scientifically proven to build resilience, improve psychological wellbeing, increase feelings of happiness, optimism, curiosity and connectedness, as well as decrease anxiety, depression, rumination and fear of failure.
The 8 week Mindful Self-Compassion programme was developed by world leading self-compassion researchers, Kristin Neff and Chris Germer, as a way to explicitly teach people the skills needed to be self compassionate in daily life. You don’t need any previous experience to do this course.
Your teacher
Eilis Cullen is an accredited and experienced Psychotherapist and one of Ireland's leading mindfulness teachers.
Having developed a personal meditation practice over many years, in 2009 Eilis began formal training in Mindfulness-Based Approaches on the Masters programme at the University of Bangor, (Wales).
She then went on to complete advanced teacher training with the Center for Mindfulness in Medicine, Health Care and Society, University of Massachusetts, Medical School where she was awarded Certification as an MBSR teacher and invited to assist in the delivery of CFM’s teacher training programmes in Ireland.
Eilis has completed Supervisor training at the University of Bangor and offers this to teachers of mindfulness programmes.
Eilis trained as a teacher of Mindful Self-Compassion with CMSC (University of San Diego) She offers the 8 week MSC programme both online and in person.
Eilis delivers mindfulness and mindful self-compassion programmes to groups, organisations and individuals who are interested in introducing mindfulness into their everyday lives, including their workplace.
Eilis adheres to the Good Practice Guidelines for Mindfulness Teachers, attending regular retreats and committing to ongoing professional development and training in the area of Mindfulness. She is a registered teacher of mindfulness courses (MBSR and MBCT) with the British Mental Health Foundation, and is a member of the Mindfulness Teachers Association of Ireland . She also serves on the board of Mindful Nation Ireland.
How self-compassionate are you?
Take the online test here to find out
What’s involved?
The mindful self compassion course includes 8 weekly sessions of 2.5 hours each (the first session may be slightly longer).
Your group size will be kept small to ensure a safe, nourishing and intimate experience. Expect to see between 8-12 other participants maximum in your group.
Each weekly session includes meditation, short talks, experiential exercises, group discussion, some movement and home practices. The goal is for you to directly experience self-compassion and learn practices that evoke self-compassion in daily life.
There is also a virtual online retreat of half a day .
MSC is designed for everyone. Meditation experience is not necessary to participate. All are welcome!
MSC is a journey—an adventure in self-discovery and self-kindness. Self-compassion has the paradoxical effect of both soothing our emotional distress as well as opening us to the pain that we may have been unconsciously holding inside, often for many years. Therefore, challenging emotions are likely to surface during the program, including past trauma. MSC teachers are committed to helping participants feel safe and comfortable during the course. However, participants agree at the outset that they will take primary responsibility for their emotional wellbeing.
MSC is therapeutic, but it’s not therapy. The emphasis of the program is on building the resources of mindfulness and self-compassion. MSC is not a substitute for medical or mental health care.
Participants should also be aware that MSC is mindfulness-based compassion training. Mindfulness and compassion go hand-in-hand, but our main purpose is compassion training.
““I attended the Mindful Self-Compassion course online, and it was excellent in terms of delivery and structure. Anne and Eilis created a safe, supportive atmosphere in every class in which participants were happy to share their experiences and perspective. The meditations were beautifully led and they were a joy to experience. The course content was very insightful and resourcing, and we received so much support from Anne and Eilis, during – and in between – classes. I would highly recommend this course””
Key information:
Lead Facilitator: Eilis Cullen
Start date: Tue 6 February 2024
End date: Tue 26 March 2024
Time: 6 - 8.30 pm
Online retreat day: Sat 9 March 2024
Location: This course will be delivered online
Fee: £350
Registration: Please click here to apply for this course. Be sure to include your full name and best contact phone number in your email. On receipt of your application we will arrange to have a telephone consultation with you (usually taking about 30 minutes). This is to ensure that the MSC is the right course for you and to clarify any questions you might have about the programme
Watch Kristen Neff, the world's leading researcher of self-compassion and founder of the Mindful Self-Compassion program explain the core features of self-compassion.
“I am truly grateful for this experience. It is not often that one gets the opportunity to be supported so firmly to stay in the present moment. The holding and safety around complex issues was superb.
Thank you Eilis for your calm holding with accurate empathic listening. My nervous system and curiosity will always jump me in. So I’m grateful that you were able to hold that.
In a world where so much is demanded of me It has been a privilege to stop and be part of this MSC course. Practical, accessible and skilfully delivered with warmth and welcome.
I have left it feeling wiser and safer. Gratitude.”
MD Course participant - 2021
