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

Starting: Monday 15th April 2024

A scientifically-backed 6 week online course that helps you to develop the basic skills of self-compassion. SC-MSC helps you to become your own best friend, and to respond to difficult moments and challenges in life, with greater kindness, care and compassion.

STOP beating yourself up.

EXPERIENCE the life-changing power of self-compassion.

BECOME your own best friend, finally.


This program is for you if…

  • you have a harsh, mean inner critic which bullies or undermines you
  • you suffer with anxiety or depression
  • you are kind and compassionate to others but not to yourself
  • you are tired of getting in your own way with fruitless self-criticism
  • you push away, avoid, suppress or repress your emotions
  • you have a hard time identifying and taking care of your needs (esp. emotional needs)
  • you are ill-at-ease within yourself as a result of persistent self-judgement
  • you feel overly responsible for the happiness and wellbeing of others to the detriment of yourself

What is the Short Course in Mindful Self-Compassion?

The Short Course in Mindful Self-Compassion (SC-MSC) is a 6-week adaptation of the empirically-supported 8-week Mindful Self-Compassion (MSC) program designed to begin the cultivation of the skills of self-compassion. SC-MSC was 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. The SC-MSC 6-hour program was developed to allow participants to begin to learn a targeted set of MSC practices with less initial time commitment than the full 26-hour MSC program.

The purpose of this 6 week program is to cultivate the inner skill and resource of self-compassion. Developing this skill allows the participant to respond to personal challenges with greater kindness, understanding and self-acceptance so that we can soothe and comfort ourselves when struggling with life’s inevitable challenges.

Self-Compassion: the ultimate emotional self-care strategy

Virtually everyone can learn and benefit from MSC. It has been proven over time to be a powerful protective factor for many mental health conditions. Self-compassionate people tend to experience:

  • less anxiety, stress and depression
  • a more stable sense of self-worth than self-esteem
  • less fear of failure
  • less rumination and negative thinking
  • better, healthier relationships
  • better physical health and health-related behaviours
  • better emotional coping skills including the ability to bounce back from negative moods
  • fewer negative emotions like fear, irritability, hostility or distress

What will I learn?

The SC-MSC will teach you…

  • how to stop beating yourself up and instead cultivate a kinder, more supportive inner voice
  • how to turn toward your inner critic, see its possible intent and motivate yourself with encouragement rather than criticism
  • to articulate the basic theoretical underpinnings and research findings related to self-compassion
  • to develop and apply self-compassion practices to motivate yourself with encouragement rather than self-criticism
  • to develop the capacity to contend with challenges and difficulties through awareness of self-kindness, common humanity and mindfulness.
  • to apply core self-compassion practices into daily life

Course activities include short talks, experiential exercises, 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.

Program Co-ordinator

Picture of Sarah Murphy - Women's Online Coach

Sarah Murphy MAPPCP

Sarah is a wellbeing educator, positive psychology practitioner and accredited coach specialising in the cultivation of mental and emotional resilience. She has been teaching and coaching people in diverse settings since 2015 and is a passionate teacher of the science of wellbeing. She believes that the key to flourishing is helping people to learn the skills of emotional intelligence and of a warm self-relationship. She is a trained Mindful Self-Compassion Teacher with the Centre for MSC.

Here is what you’ll experience when you enrol

  • This program consists of 6 x 1 hour sessions of self-loving content, once per week for 6 weeks, beginning April 15th, 2024.
  • Resources: Weekly support emails containing resources such as poems, videos, articles and audio files to help consolidate your learning
  • Guided Resources Participants will be provided with a variety of relevant meditations and practices pertaining to session content for them to practice outside of class.
  • Support: You will be welcomed by a warm, supportive, private community of engaged participants & teachers.

Dates & Times

If you’re looking for an opportunity to enhance your personal growth, wellbeing and learn valuable emotional self-care strategies which you can apply in daily life, then this might be it. This is your chance to take a meaningful step forward in your life.


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

Starts: 15th April 2024
Ends:  27th May 2024

Day: Mondays
Duration: 6 weeks (no class on bank holiday 6th May)

Location: Online
Time: 18:00- 19:15 (GMT +1/UTC +1)

Not sure yet? Please feel free to send an email or schedule a call to discuss

Frequently Asked Questions

I am really looking forward to starting but I’m quite shy. Will I be expected to participate?

In the short course, timing is quite tight so the emphasis on delivering the curriculum. However, when the opportunity arises, participants are always free to contribute as much or little as they wish. All personality types are welcome!

I have no experience with meditation. Can I still attend?

No previous experience in either mindfulness or self-compassion is necessary so newbies are most welcome!

What if I miss a session?

Ideally, we are hoping for full attendance from each participant. In the event that a class is unavoidably missed, please inform the teacher. Unfortunately, due to the privacy rights of the other participants, we cannot record sessions. You will, however, still receive the follow up email with an overview of content and resources pertaining to the missed session.

Is MSC a replacement for therapy?

Although MSC can have a therapeutic effect, it is never intended to be a substitute for therapy. If you have any further questions regarding the right support for you, please speak to your mental health provider.

I suffer from depression. Is this course recommended for me?

There is no black or white answer to this as depressive symptoms can vary in severity from person to person. Please seek advice from your mental health provider on this. As general guidance, MSC is not recommended for those who are going through a particularly traumatic or difficult time as a certain amount of energy and resources are required to attend and practice. A relative period of mental stability is recommended to attend.

These dates don’t work for me, will you be running the course again soon?

The program will run again. Keep an eye on the website or sign up to the newsletter for updates. Please send Sarah an email if you would like to go on a waitlist for an upcoming class.

What is your refund policy?

We regret that once classes commence, refunds are not possible. 

How should I prepare for the first session?

You are not required to do anything in particular other than present with a pen and journal for writing notes and reflections on your sessions if you wish.

I have read through all the material but I’m still not sure if MSC is right for me. Can you help?

The teacher would be happy to schedule a call with you at your convenience to address any questions you may have.

Spaces on the course are limited so book promptly to avoid disappointment.