Mindful Self-Compassion Course
Discover the Power of Self-Compassion
Join the 8-Week Mindful Self-Compassion (MSC) ProgramMindful Self-Compassion (MSC) invites you to begin the year with kindness—not resolutions. This evidence-based 8-week program helps you respond to life’s challenges with the same warmth and understanding you’d offer a close friend.
Developed by leading researchers Dr. Kristin Neff and Dr. Christopher Germer, MSC has guided thousands toward a gentler, more resilient way of living—one rooted in compassion, courage, and emotional balance.
In this program, you’ll learn how to:
- Offer yourself kindness instead of criticism when things feel hard
- Stay steady and grounded in moments of stress or overwhelm
- Cultivate motivation through encouragement, not pressure
- Soften patterns of burnout and perfectionism
- Strengthen your relationships—beginning with yourself
Start the year not by becoming someone new, but by meeting yourself with care.
New Year, Same You—just with more compassion.The Three Pillars of Self-Compassion
MSC teaches simple yet powerful skills rooted in:
Self-Kindness: Treating yourself with the care you deserve
Common Humanity: Realizing you're not alone in your struggles
Mindfulness: Facing your emotions with clarity and acceptance
Together, these create a “warm-hearted, connected presence”—a strong, steady foundation for well-being.
Backed by Science
Studies show that people who develop self-compassion experience:
✅ Less stress, anxiety, and depression
✅ More resilience and emotional balance
✅ Stronger relationships and empathy for others
✅ Greater life satisfaction, happiness, and well-being
✅ Better coping skills and reduced self-criticismWhat to Expect
MSC is not a silent retreat—it’s a hands-on, engaging workshop. Each week includes:
Guided meditations
Short, insightful talks
Group discussion in a safe, supportive space
Reflective exercises you can use in daily life
Home practices to deepen your learning
You’ll also experience a mini-retreat (4 hours) as part of the program.
No meditation or mindfulness background is required—just curiosity, openness, and a willingness to show up as you are.
Who Is This For?
Everyone is welcome. Whether you're feeling overwhelmed, curious about mindfulness, struggling with self-criticism, or simply seeking more peace in your life—this program is for you.
Even if you've never received much care or emotional support before, MSC can help you build a new, more compassionate inner voice.
Important Details
Duration: 8 weekly sessions (2 hours each) + one retreat day
Format: Experiential and interactive—this is a learning journey, not therapy
Safety: We create a safe, inclusive, and respectful space for all participants
Note: You'll be asked to share a bit about yourself upon registration so facilitators can support your journey effectively.
MSC Teachers: Megan Welwood (CCC) & Cassi Starc (OT) Megan & Cassi met during their teacher training. Megan lives on Treaty 4 territory in Saskatchewan & Cassi lives on Coast Salish Land in British Columbia. Learn more about Megan & Cassi
Location: Live Online (Zoom)
Dates: January 21- March 11th, 2026 with a Guided Online Silent Retreat between Week 5 & 6, date & time tbd.
Time: 7-9PM CST
Exchange: $495.00 ($55/session) - may be paid in installments prior to session 1
Free Practice Resources will be send out in weekly emails.
To Register: click here (you will be taken to Cassi's booking page)
Please reach out to meganwelwood@gmail.com if you have any questions.
Resources:
The Mindful Self-Compassion Workbook, by Kristin Neff and Christopher Germer (2018) is recommended as a companion to the MSC course.
Teaching the Mindful Self-Compassion Program, by Christopher Germer and Kristin Neff (2019) is recommended for those who wish to integrate MSC into their professional activities (However, please plan to take MSC primarily for your own personal insight and development).
Note: this program fulfills one of the prerequisites for becoming an MSC teacher. For more information on MSC or MSC Teacher Training, please visit www.centerformsc.org