Course description

MINDFUL SELF-COMPASSION

5-day residential training

 

24th - 29th September 2017

Arrive from 4pm on the 24th, leave after lunch on the 29th September 2017

at Trigonos, North Wales, U.K.

 

 “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 -

 

Mindful Self-Compassion (MSC) is an intensive training in an empirically-supported course designed to cultivate the skill of self-compassion. The course can be taught weekly or in a residential format as it is here.  It is based on ground-breaking research by Kristin Neff, integrated with the clinical perspective 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 inter-relatedness, 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, connected, presence.

 

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 clearly 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.

After participating in this course, you’ll be able to:

• Practice self-compassion in daily life
• Understand the empirically-supported benefits of self-compassion
• Motivate yourself with kindness rather than criticism
• Handle difficult emotions with greater ease
• Transform challenging relationships, old and new
• Manage caregiver fatigue
• Practice the art of savoring and self-appreciation

What to expect

Course activities include meditation, short talks, experiential exercises, group discussion, and home practices. MSC 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.

 

MSC is a compassion-training course rather than mindfulness training like Mindfulness-Based Stress Reduction (MBSR) or Mindfulness-Based Cognitive Therapy (MBCT), although mindfulness skills are taught as a foundation for self-compassion.  MSC is also different from therapy insofar as the emphasis of MSC is on building emotional resources rather than addressing old wounds.  Nonetheless, psychological healing may occur as we develop the capacity to be with our difficulties, and with ourselves, in a loving, compassionate way.

 

MSC is a journey that entails a variety of challenges. This is particularly true in the residential format of this training, as going through the whole course at once is a much more intense experience. Compassion has the effect of soothing and comforting us as it paradoxically opens us to emotional discomfort. While some difficult emotions may arise when practicing self-compassion, MSC teachers are committed to providing a safe, supportive environment for this process to unfold, and to make the journey interesting and enjoyable for everyone.  If you have any concerns about taking this course, please feel free to contact Judith Soulsby (one of the instructors) on j.g.soulsby@bangor.ac.uk for a telephone discussion. 

The course is over 6 days, and there will be some free time each day to enjoy the beautiful surroundings of Trigonos, which is in Snowdonia.

Prerequisites

Prior attendance on a course of Mindfulness-Based Stress Reduction (MBSR) or Mindfulness-Based Cognitive Therapy (MBCT) is required (if you have not trained in MBSR or MBCT, but have other mindfulness training and a regular mindfulness practice, please apply and detail this in your application).  

It is recommended that participants read one or both of following books before the course:

The Mindful Path to Self-Compassion, by Christopher Germer

Self-Compassion: The Proven Power of Being Kind to Yourself, by Kristin Neff

This course does not constitute a training to teach MSC, though it does fulfill one of the prerequisites for entering training to become an MSC teacher.  For more information on MSC and MSC Teacher Training, please visit www.CenterForMSC.org. 

Instructors

The course will be led by Judith Soulsby and Ali Lambie, both of whom have attended courses and trainings led by the developers of MSC – Dr Christopher Germer and Dr Kristin Neff – and both have undertaken Teacher Training with the Center for MSC. Both are experienced mindfulness teachers and trainers, and work with the Centre for Mindfulness Research and Practice (CMRP), Bangor University.  

Venue

This course is residential, and will be held at the Trigonos Centre, North Wales, UK. Trigonos is a beautiful place for retreat and learning, set in the Nantlle Valley at the foot of Snowdon (about a 40 minute drive from Bangor).  Food is delicious, home prepared and whenever possible using vegetables and salads grown organically on the premises.  See www.trigonos.org for details.

Fee options:  

Subsidised Rate - This is a self-select funded rate whereby your place will be financially supported.  Please only select this rate if you are in receipt of benefits or would find it otherwise inaccessible to attend due to the fee. We will not ask for evidence of benefits or income at this stage but may ask for evidence to support your claim in the future.  

Standard Rate - This is the market rate for this type of event and the rate we ask you to select if you are able. 

Accommodation costs: 

Accommodation costs (in addition to the training fee), payable direct to the venue once your place has been confirmed by CMRP:

 

 

 

For more administrative information:

Tel. 01248 382498    Email: mindfulness@bangor.ac.uk  

Website: http://www.bangor.ac.uk/mindfulness

 

All CMRP Alumni are welcome to join our alumni association. Please visit http://www.friendsofbangor.org/ for further information.