MSC SESSION OUTLINE
Session 1
Discovering Mindful Self-Compassion
Topic: Welcome
Exercise: Why am I Here?
Topic: Practical Details
Topic: How to Approach MSC
Exercise: Guiding Principles
Exercise: How Would I Treat a Friend?
Topic: What is Self-Compassion?
Exercise: Hand Gestures
Topic: Misgivings about Self-Compassion
*Informal Practice: Soothing Touch
*Informal Practice: Self-Compassion Break
*Informal Practice: Self-Compassion in Daily Life
* = Home Practice
Session 2
Practicing Mindfulness
*Core Meditation: Affectionate Breathing
Topics: Wandering Mind, Default Mode Network
Topic: What is Mindfulness?
Topic: Letting Go of Resistance
Exercise: How We Cause Ourselves Unnecessary Suffering
Topic: Backdraft
*Informal Practice: Soles of the Feet
*Informal Practice: Mindfulness in Daily Life
* = Home Practice
Session 3
Practicing Loving-Kindness
Opening Meditation: Affectionate Breathing
Topic: Mindfulness, Loving-Kindness and Compassion
Exercise: Interpersonal Meditation
Topic: Loving-Kindness Meditation
*Meditation: Loving-Kindness for a Loved One
Topic: Practicing with Phrases
*Informal Practice: Finding Loving-Kindness Phrases
* = Home Practice
Session 4
Discovering Your Compassionate Voice
*Opening Meditation: Loving-Kindness for Ourselves
Topic: Self-Criticism and Safety
Exercise: Motivating Ourselves with Compassion
*Informal Practice: Compassionate Letter to Myself
Informal Practice: Compassionate Movement
Topic: Stages of Progress
* = Home Practice
Session 5
Living Deeply
*Opening Meditation: Giving and Receiving Compassion
Topic: Core Values
Exercise: Discovering Our Core Values
*Informal Practice: Living with a Vow
Topic: Finding Hidden Value in Suffering
Exercise: Silver Linings
*Informal Practice: Compassionate Listening
* = Home Practice
Session 6
Meeting Difficult Emotions
Opening Meditation: Loving-Kindness for Ourselves
Topic: Stages of Acceptance
Topic: Strategies for Meeting Difficult Emotions
*Informal Practice: Working With Difficult Emotions
Topic: Shame
*Informal Practice: Soften-Soothe-Allow for Shame
* = Home Practice
Session 7
Transforming Challenging Relationships
Opening Meditation: Compassionate Friend
Topic: Challenging Relationships
Topic: Emphatic Resonance
Informal Practice: Self-Compassion Break in Relationships
Topic: Managing Caregiver Fatigue
*Informal Practice: Self-Compassion for Caregivers
Topic: Working with Disconnection
*Informal Practice: Meeting Unmet Needs
* = Home Practice
Session 8
Embracing Your Life
*Meditation: Compassion for Self and Others
Topic: Cultivating Happiness
Topic: Savouring and Gratitude
*Exercise: Gratitude
Topic: Self-Appreciation
*Exercise: Self-Appreciation
*Exercise: What Would I Like to Remember?
Closing