Meet life with agility, strength, and wisdom.
Mindful Self-Compassion
Evidenced-based Skills for Resilience
Mindful Self-Compassion (MSC) is an empirically-supported training program designed to cultivate the skill of self-compassion. Based on the groundbreaking research of Kristin Neff and the clinical expertise of Christopher Germer, MSC teaches core principles and practices that enable participants to respond to difficult moments in their lives with kindness, care and understanding.
The three key components of self-compassion are self-kindness, a sense of common humanity, and balanced, mindful awareness. Kindness opens our hearts to suffering, so we can give ourselves what we need. Common humanity opens us to our essential interrelatedness, so that we know we aren't alone. Mindfulness opens us to the present moment, so we can accept our experience with greater ease. Together they comprise a state of warm-hearted, connected presence.
The three key components of self-compassion are self-kindness, a sense of common humanity, and balanced, mindful awareness. Kindness opens our hearts to suffering, so we can give ourselves what we need. Common humanity opens us to our essential interrelatedness, so that we know we aren't alone. Mindfulness opens us to the present moment, so we can accept our experience with greater ease. Together they comprise a state of warm-hearted, connected presence.
A moment of self-compassion can change your entire day. A string of such moments can change the course of your life. - Chris Germer
Why should I attend a Mindful Self-Compassion workshop?
Self-compassion can be learned by anyone, even those who didn't receive enough affection in childhood or who feel uncomfortable when they are good to themselves. It's a courageous attitude that stands up to harm, including the harm that we unwittingly inflict on ourselves through self-criticism, self-isolation, or self-absorption. Self-compassion provides emotional strength and resilience, allowing us to admit our shortcomings, motivate ourselves with kindness, forgive ourselves when needed, relate wholeheartedly to others, and be more authentically ourselves.
Rapidly expanding research demonstrates that self-compassion is strongly associated with emotional wellbeing, less anxiety, depression and stress, maintenance of healthy habits such as diet and exercise, and satisfying personal relationships. And it’s easier than you think.
Some of the benefits of Mindful Self-Compassion classes are:
Rapidly expanding research demonstrates that self-compassion is strongly associated with emotional wellbeing, less anxiety, depression and stress, maintenance of healthy habits such as diet and exercise, and satisfying personal relationships. And it’s easier than you think.
Some of the benefits of Mindful Self-Compassion classes are:
- Practice self-compassion in daily life including work and personal settings
- Understand the empirically-supported benefits of self-compassion
- Motivate yourself with kindness rather than criticism
- Handle difficult emotions with greater ease
- Transform the way you respond in challenging relationships
- Manage emotional fatigue from caregiving and other emotionally-demanding life experiences
- Practice the art of savoring and self-appreciation
Our culture does not emphasize self-compassion, quite the opposite. We’re told that no matter how hard we try, our best just isn’t good enough. It’s time for something different. We can all benefit by learning to be more self-compassionate, and now is the perfect time to start. - Kristin Neff
Is Mindful Self-Compassion a mindfulness training program?
MSC is primarily a compassion training program rather than mindfulness training, although mindfulness is the foundation of self-compassion. The goal is for participants to directly experience self-compassion and learn practices that evoke self-compassion in daily life. MSC is also not group psychotherapy insofar as the emphasis of MSC is on building emotional resources rather than addressing old wounds. Beneficial change occurs naturally as we develop the capacity to be with ourselves in a kinder, more compassionate way.
Compassion is a positive, energizing emotion. However, it is said that “love reveals everything unlike itself.” While learning self-compassion, some difficult emotions may arise. Dr. Kody and her fellow MSC teachers are committed to providing a safe and supportive environment for this process to unfold, and to making the journey enjoyable for everyone.
Compassion is a positive, energizing emotion. However, it is said that “love reveals everything unlike itself.” While learning self-compassion, some difficult emotions may arise. Dr. Kody and her fellow MSC teachers are committed to providing a safe and supportive environment for this process to unfold, and to making the journey enjoyable for everyone.
Remember that if you really want to motivate
yourself, love is more powerful than fear.
- Kristin Neff
yourself, love is more powerful than fear.
- Kristin Neff
What should I expect?
Mindful Self-Compassion is a workshop rather than a retreat. The goal is for participants to directly experience self-compassion and learn practices that evoke self-compassion in daily life. Dr. Kody teaches Mindful Self-Compassion in a variety of formats.
Mindful Short Compassion (MSC) Program
The full Mindful Self Compassion (MSC) Program consists of eight sessions and a retreat. Workshop sessions are typically 2.5 to 2.75 hours in length and the retreat is 3 to 4 hours. Activities include meditation, short talks, experiential exercises, group discussion, and home practices.
Short-Course in MSC
The Short Course in Mindful Self-Compassion (SC-MSC) focuses self-compassion skills for daily living without the meditation component of the full MSC Program. This workshop is ideal for busy people. It consists of six sessions which are 60-75 minutes each. Activities include short talks, experiential exercises, group discussion, and home practices.
One-Day Workshop
Carli also teaches mindfulness and self-compassion skills in a one-day workshop format. This type of workshop focuses on core self-compassion skills. Activities include short talks, experiential exercises and group discussion.
Shorter Workshops & Talks
Carli is committed to teaching mindfulness and self-compassion skills in a variety of shorter formats to make this program accessible for anyone who wishes to learn life-giving resilience skills.
Mindful Short Compassion (MSC) Program
The full Mindful Self Compassion (MSC) Program consists of eight sessions and a retreat. Workshop sessions are typically 2.5 to 2.75 hours in length and the retreat is 3 to 4 hours. Activities include meditation, short talks, experiential exercises, group discussion, and home practices.
Short-Course in MSC
The Short Course in Mindful Self-Compassion (SC-MSC) focuses self-compassion skills for daily living without the meditation component of the full MSC Program. This workshop is ideal for busy people. It consists of six sessions which are 60-75 minutes each. Activities include short talks, experiential exercises, group discussion, and home practices.
One-Day Workshop
Carli also teaches mindfulness and self-compassion skills in a one-day workshop format. This type of workshop focuses on core self-compassion skills. Activities include short talks, experiential exercises and group discussion.
Shorter Workshops & Talks
Carli is committed to teaching mindfulness and self-compassion skills in a variety of shorter formats to make this program accessible for anyone who wishes to learn life-giving resilience skills.
Does Dr. Kody offer private workshops?
Yes! Dr. Kody offers private Mindful Self-Compassion (MSC) workshops to meet the needs of your family, your group of friends or colleagues, your team, and your organization. She teaches mindfulness and self-compassion skills in multiple formats. She would love to work with you to create a personalized, impactful learning experience. She also teaches MSC skills in therapy and consultation sessions.
Helpful Resources & Guided Meditations
Websites
Guided Meditations & Exercises
- Self-Compassion Break (written exercise)
- Self-Compassion Break (audio) with Dr. Kristin Neff
- Link to guided meditation: Loving Kindness Meditation with Dr. Kristin Neff
- Link to guided meditation: Loving Kindness for Ourselves (core MSC meditation) with Dr. Chris Germer
- Link to guided meditation: Affectionate breathing (core MSC meditation) with Dr. Chris Germer
- Tips for practicing self-compassion with Dr. Kristin Neff
- Center for Mindful Self-Compassion, University of California - San Diego Center for Mindfulness
- Guided meditations and exercises from the Center for Mindful Self-Compassion
Dr. Kody's Training in Mindful Self-Compassion
Dr. Carli Kody a licensed psychologist and a Trained Teacher of Mindful Self-Compassion. Carli has been practicing MSC since 2014. She completed her training through the Center for Mindful Self-Compassion which is located at the University of California, San Diego. Carli's training included a 5-day intensive MSC course in January 2016 and a 6-day MSC Teacher Training in August 2017, followed by additional supervision and consultation requirements to become a Trained Teacher. Carli participates in on-going training with the Center for Mindful Self-Compassion. Annually, she attends a 5-night meditation retreat to deepen and renew her MSC practice.
MSC Teacher Training in New York, August 2017, led by Dr. Kirstin Neff, Dr. Chris Germer, Dr. Steve Hickman, and Michelle Becker, M.A., LMFT.