Mindful Self-compassion – ML

Mindful Self Compassion

8-week in-person course
with Michael LaValle and Janet Sandman
Tuesday, March 21 to Tuesday, May 9, 2023
6:00 – 9:00pm CST
Half-day retreat: Saturday, April 22, 9:00am - 1:00pm CST

Location: 4015 Normandy Ave. Dallas, TX 75205
[First Unitarian Church of Dallas]

mindful self compassion course

Self-compassion allows us to admit our shortcomings, motivate ourselvers with kindness, forgive others when needed, relate wholeheartedly to others, and be more authentically ourselves. Research shows that self-compassion is strongly associated with 

  • emotional well being
  • decreased anxiety, depression and stress
  • maintenance of healthy habits such as diet and exercise, and
  • more satisfying personal relationships.

In this course, you will learn to cultivate the skill of self-compassion. And it is easier than you think!

What is Mindful Self Compassion and how does it work?

The practices aim at developing a state of warm-hearted, connected, presence. As we engage with the three core principles and practices, we become more able to respond to difficult moments in our lives with kindness, care, and understanding through:

  • self-kindness, which opens our hearts to our own suffering so we can give ourselves what we need
  • a sense of common humanity, which opens us to our essential interrelatedness so that we know we are not alone in facing our challenges, and
  • balanced, mindful awareness, which opens us to the present moment so we can accept our experience with greater ease.

Self-compassion can be learned by anyone, even those who didn’t receive reliable 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.

This research-grounded 8-week program is based on the groundbreaking research of Kristen Neff and the clinical expertise of Chris Germer, a leader in the integration of mindfulness and psychotherapy.

What to expect

The course includes 8 weekly sessions of about 3 hours each, in addition to a 4-hour retreat.  Prior to registering, participants should plan to attend every session and practice mindfulness and self-compassion at least 30 minutes per day throughout the program.

Course activities include meditation, short talks, experiential exercises, group discussion, and home practices. The goal is for participants to experience directly self-compassion and to learn practices that evoke self-compassion in daily life.  MSC is a training program that emphasizes strengthening the capacity to be aware (mindfulness) and building emotional resources (self-compassion). Positive change occurs as we develop the capacity to be with ourselves in a kinder, more compassionate way.

While some difficult emotions may arise when practicing self-compassion, a safe, supportive environment is created for participants to explore these practices, and to make the journey interesting and enjoyable for everyone.

After participating in this course, you will be able to:

  • practice self-compassion in daily life
  • understand the empirically-supported benefits of self-compassion
  • handle difficult emotions with greater ease
  • motivate yourself with encouragement rather than criticism
  • transform challenging relationships, both old and new
  • manage caregiver fatigue
  • practice the art of savoring life and self-appreciation

About the teachers

Cost: $225

(scholarships available)
For any questions, you may call Michael LaValle (214-750-1086) or Janet Sandman (214-205-0800)
Or contact us at:   info@dallascmc.org