Mindful Self-Compassion (MSC)
Mindful Self-Compassion, also known as MSC, is an evidence-based group training that was developed originally by Christopher Germer, PhD (clinical psychologist, Harvard Medical School) and Kristin Neff, PhD (developmental psychologist, University of Texas, Austin). Inspired by research studies showing that self-compassion is consistently associated with health and wellbeing, MSC was designed to help people become more self-compassionate. MSC is “mindfulness-based self-compassion training” and is complementary to the MBSR training. Based on Kristin Neff’s definition of self-compassion, MSC specifically teaches mindfulness versus overidentification, common humanity versus isolation, and self-kindness versus self-criticism. By becoming more self-compassionate, participants find it easier to manage difficult emotions and make positive changes in their lives.
Course Format: The MSC program follows a manualized protocol described in Teaching the Mindful Self-Compassion Program (Germer & Neff, 2019). The Mindful Self-Compassion Workbook (Neff & Germer, 2018) is used by participants in conjunction with MSC. MSC is an 8-week, 9-session program with 24+ hours of direct classroom content, and is taught in-person or online. The first two sessions introduce participants to mindfulness, self-compassion and the program itself, especially by embracing each participant’s unique identities. In session 3, participants start to warm up their awareness with loving-kindness practice. Sessions 4-7 teach participants how to be self-compassionate when they encounter challenging situations such as difficult emotions and relationships. Session 8 shows participants how to savor the positive aspects of our lives. MSC includes 7 formal meditations, 20 informal practices, and 14 class exercises. Graduates of MSC are encouraged to continue to practice self-compassion in whatever form is most meaningful to them and to stay connected with the global community of practitioners.
“By cultivating warmth and goodwill towards ourselves when we struggle, fail or feel inadequate, we feel safer and more connected to ourselves and others, which enhances our awareness, helps us make better decisions, motivates us to live in accord with our core values, and allows us to be more fully human.”
Instructor Requirements: Similar to other mindfulness-based programs, there is a formal teacher training process with certain prerequisites, including an established mindfulness practice of at least 2 years, participation in a MSC class, a silent meditation retreat, and previous experience teaching meditation in groups. MSC teacher training is coordinated through the Center for MSC and includes 3 steps: a teacher training course (in-person or online), an online teacher practicum, and online group consultation while teaching one’s first class. While teaching MSC, teachers are required to have a personal mindfulness and self-compassion practice, and they are strongly encouraged to continue evolving as teachers through engagement with the global community of MSC teachers.
Course Outcomes: MSC was designed to develop the inner resource of self-compassion. According to empirical studies, MSC participants report increases self-compassion, compassion for others, mindfulness, happiness, and life satisfaction, and reductions in stress, anxiety and depression.
Clinical Populations: Although MSC was developed for the general population, it has also been adapted for clinical populations. For example, among people suffering from chronic pain, MSC enhanced pain acceptance and reduce pain interference compared to cognitive behavioral therapy. In a sample of diabetics, MSC reduced distress about diabetes-specific distress and glucose levels. An adaptation of MSC for healthcare providers reduced secondary traumatic distress and burnout. MSC adapted for adolescents enhanced social connection and reduced anxiety. Participants must be aware that self-compassion training can activate old emotional wounds. MSC teachers are committed to helping participants feel safe and comfortable during the course, but participants need to take primary responsibility for their own wellbeing.
Chris Germer, PhD is a clinical psychologist and lecturer on psychiatry (part-time) at Harvard Medical School. He co-developed the Mindful Self-Compassion (MSC) program with Kristin Neff in 2010.
The growing recognition of transdisciplinarity’s powerful nature offers researchers valuable opportunities for collaboration
Does the scientific content that we read always mean what it claims?
The growing recognition of transdisciplinarity’s powerful nature offers researchers valuable opportunities for collaboration
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After nearly three decades, a ban prohibiting public schools to offer yoga as an elective for grades K-12 has been overturned in Alabama.
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Ruben Laukkonen is a cognitive neuroscientist at the VU University of Amsterdam. His research focuses on sudden insight experiences and the effects of intensive meditation on the mind and brain. Using a combination of neuroimaging, machine learning, and neuro-phenomenology, Ruben is investigating some of the most rare states of consciousness accessible to human beings. He has published articles in leading journals, given talks at prestigious conferences, and has written on topics that range from artificial intelligence to psychedelics. Ruben has an eclectic contemplative background, including different meditation traditions such as Zen, Advaita, and Theravada.
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A research team from Valencia, Spain recently investigated the effects of a brief mindfulness-based intervention on both mood and biological markers on a sample of health professional students.
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Tell us about your idea. Nearly any subject related to the science of mindfulness is fair game.