Mindful Self-Compassion Program

Lead By Jennifer Innes, MSc

The 8 Week Mindful Self Compassion Program

A transformative journey toward greater self-kindness and emotional resilience, the Eight-Week Mindful Self-Compassion (MSC) Program is designed to help you build a strong foundation in mindfulness and self-compassion. Over the course of eight weekly sessions (2.5 hours each, with a 3-hour first class) and a half-day retreat, you will explore powerful tools to cultivate a more supportive and understanding relationship with yourself.

This immersive program integrates meditation, reflective exercises, body-based practices, and group discussions to deepen your awareness and strengthen your ability to meet life’s challenges with greater ease. Whether you are new to self-compassion or seeking to deepen your practice, this course offers a structured, research-backed approach to fostering kindness toward yourself in moments of struggle.

Key themes include:

  • Understanding the science and practice of self-compassion

  • Overcoming self-criticism and inner resistance

  • Cultivating emotional resilience through mindfulness

  • Meeting difficult emotions with care and awareness

  • Strengthening motivation with kindness instead of harshness

  • Developing self-compassionate responses to personal challenges

Participants will be encouraged to engage in daily self-compassion practices, allowing them to integrate these learnings into their everyday lives. No prior meditation experience is required—just an openness to exploring a new way of relating to yourself.

The Short Course - MSC 6 Week Program

For those looking for a more accessible introduction to self-compassion, the Short-Course in Mindful Self-Compassion (SC-MSC) offers a condensed yet impactful version of the full MSC program. Designed as a six-week experience (1-hour sessions per week), this program provides practical tools to develop self-compassion in daily life without the time commitment of the full program.

Developed by Drs. Kristin Neff and Christopher Germer, the SC-MSC is ideal for individuals who want to explore self-compassion in a structured but flexible format. Through a combination of brief talks, guided exercises, and group discussions, participants will learn how to foster self-kindness, navigate difficult emotions, and strengthen emotional resilience.

Key themes include:

  • The foundations of self-compassion and mindfulness

  • The impact of self-criticism on emotional well-being

  • How to respond to life’s challenges with greater kindness

  • Techniques for handling stress, anxiety, and self-doubt

  • Strategies for setting compassionate intentions and boundaries

  • Practical self-compassion skills for everyday moments

This program is open to everyone, regardless of prior meditation or mindfulness experience. If you’re ready to start cultivating a more supportive relationship with yourself in a manageable and engaging format, the SC-MSC is the perfect place to begin.

Cancellation Policy: A 100% refund will be issued for cancellation requests received up to one week before the start of class.

A refund (minus a $150 processing fee plus HST) will be issued for cancellation requests received up to 3 days before the start of class.

A refund (minus a $300 processing fee plus HST) will be issued for cancellation requests received after the first class. No refunds will be issued after that time.

Upcoming Sessions

Foundations of Self-Compassion - October 4, 2026

  • Saturday, October 4, 2026, from 9:00 AM – 4:30 PM

  • Price: $625 + 13% HST

  • A RETREAT-STYLE WORKSHOP

    A restorative day of meditation, embodied practice, and deep connection — drawing on the teachings of the Short Course in Mindful Self-Compassion (SC-MSC) developed by Drs. Kristin Neff and Chris Germer.

    ABOUT THIS DAY

    You will be guided through meditation and embodied practices anchored in mindfulness and self-compassion, interspersed with conceptual teachings and reflective periods of inquiry. Periods of supportive silence create space for integration and insight. You will also receive conceptual framing to understand the why behind each practice — supporting both personal insight and the ability to bring these tools into everyday life.

    WHAT IS SELF-COMPASSION?

    Self-compassion is the capacity to meet our own suffering — stress, failure, self-doubt — with the same care and warmth we would naturally offer a good friend. Far from soft or indulgent, it is a learnable skill and one of the most well-researched in contemporary psychology. A substantial body of evidence shows that self-compassion builds emotional resilience, reduces anxiety and self-criticism, and supports overall well-being — without relying on self-esteem or positive thinking. It works because it changes our relationship to difficulty, rather than trying to eliminate it.

    WHO IS THIS FOR?

    • Those navigating stress or burnout who want to reconnect with inner resources

    • Anyone looking for tools to soften inner self-talk and perfectionism

    • Professionals who support others and want to replenish their inner reserves

    • Those curious about MSC who want a gentle yet substantive introduction

    • Previous MSC students wishing to deepen their practice in a retreat format

    • No prior meditation experience is required. All are welcome.

Half Day Self Compassion Retreat - February 20, 2027

  • Saturday, February 20, 2027, from 9:00 AM–1:00 PM

  • Price: $100.00 + 13% HST

8 Week MSC Program - January 2027

  • Mondays from 9:00–11:00 AM, beginning January 11, 2027.

    • Monday, January 11, 2027

    • Monday, January 18, 2027

    • Monday, January 25, 2027

    • Monday, February 1, 2027

    • Monday, February 8, 2027

    • Retreat Day: Saturday, February 20th, 2027

    • Monday, February 22, 2027

    • Monday, March 1, 2027

    • Monday, March 8, 2027

  • Price: $625 + 13% HST

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