Mindful Self-Compassion (MSC) is a well-researched and effective 8-week program developed by Drs. Chris Germer and Kristin Neff. This class helps participants develop the habits of being kinder to ourselves and others, and living with more ease and well-being in our daily life. Mindful self-compassion is a first step in emotional healing. We learn to be-friend oneself, and acknowledge our difficult thoughts and feelings with a spirit of openness, curiosity and love, rather than self-judgment, or self-criticism.
In the weekly program, participants will learn through activities such as meditation, experiential exercises, short presentations, group discussion and home practices. Learning is mostly experiential and includes current theory and research on self-compassion.
Research has shown that self-compassion greatly enhances emotional well-being. It boosts resilience, happiness, reduces anxiety and depression, and can even help maintain healthy lifestyle habits such as healthy eating and exercise. MSC can be learned by anyone. It’s the practice of recognizing moments of difficulty, and repeatedly evoking good will toward ourselves. It extends cultivation of that same desire beyond ourselves to all living beings to live happily and free from suffering.
Perhaps most importantly, cultivating self-compassion allows one to honor and accept our humanness. Things will not always go the way we want them to. We often encounter frustrations and losses. We make mistakes and bump up against our limitations, or fall short of our ideals. This is the human condition, a reality shared by us all. The more we open our heart to this reality instead of constantly fighting against it, the more we will be able to feel compassion for ourselves and all our fellow humans.
Thursdays, September 19 – November 7, 2019, 10:00 am – 12:30 pm
**First and last class may go about 15 minutes longer**
Retreat on Saturday, October 26, 2019, 9:00 am - 1:00 pm
$370.00: Regular registration
$375.00: Registration with clock hours or a certificate of completion to use for CEUs
Participants are required to purchase a workbook, The Mindful Self-Compassion Workbook available online or at your favorite book store. Prices range from about $10-$19 depending on the store.
UW Affiliate Discount
20% off for UW faculty and staff - must register with UW email address and provide department name, office, and position.
If you are interested in financial assistance, CCFW offers two options:
Income-based reduced fee of $275, available to individuals with an annual household income from all sources of $60,000 or less. For more details, please email firstname.lastname@example.org
A limited number of scholarships are available per course. To apply for a scholarship, please review criteria and complete the application form at https://catalyst.uw.edu/webq/survey/mindful/237140 Important note: Scholarship applications are due two weeks before class start. Applicants will be notified 2 weeks prior to the first day of class. Applicants must wait to register for the course until a decision has been made in order to qualify.
Continuing Education Units (CEUs)
Register for a Certificate of Completion and get CEUs. Our CEUs are available for licensed psychologists, marriage and family therapists, mental health counselors, and social workers in Washington State. We cannot gurantee that these CEUs will be accepted in other states.
About the Instructors
Elizabeth H. B. Lin, MD, MPH is a family medicine physician, clinical professor at the School of Medicine, University of Washington, and an affiliate scientific investigator at the Group Health Research Institute. As a physician researcher, Elizabeth and her team have conducted innovative research to improve mind-body health in general medical settings, which have been adopted worldwide. Elizabeth has had a daily meditation practice for more than 25 years. She has trained extensively with leaders in mindfulness programs, and began teaching Mindfulness-Based Stress Reduction 4 years ago. She has trained with Drs. Chris Germer and Kristen Neff, to become a teacher in Mindful Self-Compassion.
Joel Grow, Ph.D. is a clinical psychologist at the Seattle Mindfulness Center and a member of the clinical faculty at the University of Washington Department of Psychology. He offers evidence-supported treatment that incorporates self-compassion, mindfulness, and acceptance-based approaches. He was a member of the UW research team that created Mindfulness-Based Relapse Prevention (MBRP), an evidence-based aftercare program for addictive behavior problems. He remains active in the delivery and evaluation of MBRP. He has facilitated numerous groups in various settings and has conducted therapist training workshops both in the US and abroad. He also provides clinical supervision to UW psychology graduate students. Before graduate school, Joel spent 6 years as a software engineer and in-house trainer/instructor at Amazon.com. A passionate teacher, he co-developed and served as lead instructor for a 9-month University of Washington certificate program for 9 years, and was awarded the UW "Award for Teaching Excellence"
Past Participant Feedback
"Thank you for a very well thought out and delivered class. I really thought your mix of meditations, poetry and exercises worked so well together." - Phil, Winter 2016 Class Participant
"This course has been a gift that keeps on giving. The best moment to sum this up was my 15 year old turning to me in the car this week and saying, "Mom, you seem realllllly different. What's up?" Best gift ever. He noticed I am calmer and is almost curious about trying some "mindfulness" himself." - M. Winter 2016 MSC Class Participant
"Thank you both, so much, for your instruction, guidance, & presence in delivering this class to us. I appreciate all that you put into it. I'm very glad that I took the class, as it has reinforced, deepened, & strengthened my compassion towards myself, which then allows me to show up in more compassionate ways with others." - Paul, Winter 2016 Class Participant