Project Karuna - Short Course on MSC

Short Course in Mindful Self-Compassion (SC-MSC)

The Short Course in Mindful Self-Compassion (SC-MSC) is a 6-week program designed to begin the cultivation of the skills of self-compassion, self-kindness and resilience. This program is an adaptation of the empirically-supported 8-week Mindful Self-Compassion (MSC) program developed by Kristin Neff, PhD, the pioneering researcher in the field of self-compassion and Christopher Germer, PhD, a leader in the integration of mindfulness, compassion and psychotherapy.

At Karuna, we adapt the MSC Short Course to meet the needs of diverse communities and life stages. Each version integrates mindfulness, compassion, and experiential learning in ways that are relevant and meaningful for the participants we serve.

Current adaptations include:

Tween and Teen Girls: Building self-confidence, emotional literacy, and self-kindness during the formative years of identity and belonging.
Mothers and Caregivers of Children with Special Needs: Supporting resilience, self-care, and connection in the face of caregiving stress and emotional demands.
Seniors: Cultivating acceptance, gratitude, and self-compassion in the transitions and wisdom of later life.
General Population: Foundational training in mindfulness and self-compassion for anyone seeking greater wellbeing and balance.

Each course offers an environment of safety, reflection, and shared humanity — where participants can learn to treat themselves with the same compassion they naturally extend to others.

Program Details

90 minute classes

Short Talks

Meet once a week for 6 weeks

Meditations

Interactive and Experiential Exercises

Group Discussions

Other materials to support practice

SC-MSC Program Content

Session 1: What is Self-Compassion?

Session 2: Practicing Self-Compassion

Session 3: Discovering your Compassionate Voice

Session 4: Self-Compassion and Resilience

Session 5: Self-Compassion and Burnout

Session 6: Making it Count.

How does the Short Course in Mindful Self-Compassion work?

This course is taught online over 6 sessions. Each week there will be a live online class for 90 minutes. Program activities include short talks, experiential exercises, meditations, group discussion, and home practices. SC-MSC is an opportunity to explore how we typically respond when difficulties arise in our lives and to learn tools for becoming a warm and supportive companion to ourselves.

Who should attend this workshop?

Anyone who is interested in exploring and strengthening their relationship with themselves and building emotional strength and resilience through the cultivation of kindness and self-compassion would benefit from attending this program. Mindful Self-Compassion is a complement to the Mindfulness-Based Stress Reduction (MBSR) Program. There is no previous requirement to attend the SC-MSC Program.

This is an opportunity for you to take time for yourself… a time to nourish and renew your mind, body and spirit. It is a time to seek stillness and to re-establish balance and harmony in your life.

What will you learn?

How to stop being so hard on yourself, especially in times of difficulty.
How to handle difficult emotions more easily.
How to encourage yourself instead of criticizing yourself.
How to transform difficult relationships.
Mindfulness and Self-Compassion practices, formal and for everyday life.
The theory and research behind Mindfulness and Self-Compassion.
How to trust your inner wisdom.

"Anyone can learn the MSC program. It is about repeatedly practicing goodwill towards ourselves

especially when we are suffering "- K. Neff

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