Courses

MINDFUL SELF-COMPASSION COURSE

“I am making a home inside myself.

A shelter of kindness where everything is forgiven, everything allowed

­–a quiet patch of sunlight to stretch out without hurry,

where all that has been banished and buried

is welcomed, spoken, listened to –released.

A fiercely friendly place I can claim as my very own.” - Julia Fehrenbacher

Our courses meet online using ZOOM™.

Poonpha Moosirilert & Jillian Mickleborough-Sugiyama are offering the following courses*:

 HUMMINGBIRD: Sundays from February 25th – April 21st, 2024

CHICKADEE: Mondays from February 26 - April 22nd, 2024

Both courses are offered at the following times: 

08:00 - 11:00 ICT

10:00 - 13:00 JST

11:00 - 14:00 AEST

14:00 - 17:00 NZDT

 

NOT SURE? 

JOIN US FOR A FREE 1 1/2 HOUR WORKSHOP INTRODUCING YOU TO MSC

Sunday, January 28th, 2024*

Hours: 09:00 ICT; 11:00 JST; 12:00 AEST; 15:00 NZDT

*Our ability to offer a course or workshop necessitates a minimum of 6 participants joining.

SCROLL DOWN TO REGISTER YOUR INTEREST

MSC Instructor Poonpha Moosirilert
MSC Instructor Jillian Mickleborough-Sugiyama

Mindful Self-Compassion (MSC) is an evidence-based, 8-week training program designed to cultivate the skill of self-compassion. Based on the groundbreaking research of Kristin Neff and the clinical expertise of Christopher Germer, MSC teaches core principles and practices that enable participants to respond to difficult moments in their lives with kindness, care and understanding.

 

Self-Compassion Is Learnable

Self-compassion can be learned by anyone, even those who didn't receive enough affection in childhood or who feel uncomfortable when they are good to themselves. It's a courageous attitude that stands up to harm, including the harm that we unwittingly inflict on ourselves through self-criticism, self-isolation, or self-absorption. Self-compassion provides emotional strength and resilience, allowing us to admit our shortcomings, motivate ourselves with kindness, forgive ourselves when needed, relate wholeheartedly to others, and be more authentically ourselves.

 

The Three Components of Self-Compassion

The three key components of self-compassion are self-kindness, a sense of common humanity, and balanced, mindful awareness. Kindness opens our hearts to suffering, so we can give ourselves what we need. Common humanity opens us to our essential interrelatedness, so that we know we aren't alone. Mindfulness opens us to the present moment, so we can accept our experience with greater ease. Together they comprise a state of warm-hearted, connected presence.

 

Health Benefits of Self-Compassion

Rapidly expanding research demonstrates that self-compassion is strongly associated with emotional wellbeing, less anxiety, depression and stress, maintenance of healthy habits such as diet and exercise, and satisfying personal relationships. And it’s easier than you think.

 

What You’ll Learn

After participating in this workshop, you’ll be able to:

  • Practice self-compassion in daily life
  • Understand the empirically-supported benefits of self-compassion
  • Motivate yourself with kindness rather than criticism
  • Handle difficult emotions with greater ease
  • Transform challenging relationships, old and new
  • Manage caregiver fatigue
  • Practice the art of savoring and self-appreciation

Program activities include meditation, short talks, experiential exercises, group discussion, and home practices. MSC is a workshop rather than a retreat. The goal is for participants to directly experience self-compassion and learn practices that evoke self-compassion in daily life.

MSC is primarily a compassion training program rather than mindfulness training, although mindfulness is the foundation of self-compassion. MSC is also not psychotherapy insofar as the emphasis of MSC is on building emotional resources rather than addressing old wounds. Beneficial change occurs naturally as we develop the capacity to be with ourselves in a kinder, more compassionate way. Compassion is a positive, energizing emotion. However, it is said that “love reveals everything unlike itself.” While learning self-compassion, some difficult emotions may arise. MSC teachers are committed to providing a safe and supportive environment for this process to unfold, and to making the journey enjoyable for everyone.

MSC includes 8 weekly sessions of 2 3/4 hours each, in addition to a 3-hour online retreat. Prior to registering, participants should plan to attend every session and practice mindfulness and self-compassion at least 30 minutes per day throughout the program.

Everyone is welcome, including people of all backgrounds and identities. No previous experience with mindfulness or meditation is required to attend MSC. MSC is resource-building rather than being therapy (although many people find it therapeutic!). Participants will be asked to provide some personal information when they register for this course to help teachers determine their safety and readiness for this kind of emotional work.

We all get emotionally dysregulated at times! Since MSC is offered in a group and is resource-building and not therapy, it best serves those who feel reasonably comfortable in their capacity to regulate their emotions. If you're unsure if MSC would be a good fit for you, please contact Jillian at contact@jillianms.com

All courses meet online using ZOOM™. The following times are currently scheduled:

Hummingbird:

Sundays from February 25th – April 21st, 2024

Hours: 08:00 - 11:00 ICT; 10:00 - 13:00 JST; 11:00 - 14:00;  AEST 14:00 - 17:00 NZDT

Chickadee: 

Mondays from February 26 - April 22nd, 2024 

Hours: 08:00 - 11:00 ICT; 10:00 - 13:00 JST; 11:00 - 14:00;  AEST 14:00 - 17:00 NZDT

*Our ability to offer a course necessitates a minimum of 6 participants joining a course prior to February 14, 2024.  

Poonpha Moosirilert

A lawyer-turned-mindfulness facilitator, Poonpha has always been curious about how we can bring our full selves to work so we can bring our full hearts and full potential to what we do. Her personal search led her back to mindfulness, a tool that she used and loved since her corporate lawyer days. From her experience, Poonpha learnt that mindfulness helps cultivate awareness, a foundation of clarity, empathy, and compassion – things that help us be well and feel well at work and in life. A Search Inside Yourself certified teacher and Mindful Self Compassion teacher-in-training, Poonpha shares mindfulness with others in a light-hearted and practical manner.

Jillian Mickleborough-Sugiyama

As a recovering perfectionist, Jillian understands how the tyranny of an inner critic combined with misgivings around self-compassion bars us from engaging wholeheartedly in a self-compassion practice. In MSC Jillian discovered a delightful set of practices to deepen her self-connection, include herself in the circle of caring, and encourage self-motivation with kindness rather than criticism. Mindfulness brings perspective and clarity to her experience, and self-compassion provides a warmth and fierce friendliness to herself. Embodying that warmth and the messiness of being human, Jillian, a Certified Internal Family Systems (IFS) Therapist, Approved IFS Clinical Consultant, and Mindful Self Compassion Teacher-in-Training, loves sharing the benefits of mindfulness and self-compassion with others.

The following book is recommended as a companion to the MSC course:

The Mindful Self-Compassion Workbook, by Kristin Neff and Christopher Germer (2018)

And for those who wish to integrate MSC into their professional activities, the following book is also recommended. However, please plan to take MSC primarily for your own personal insight and development.

Teaching the Mindful Self-Compassion Program, by Christopher Germer and Kristin Neff (2019)

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

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

The cost of the program is ¥45,000. 

Cancellation Policy

Course registration fees (less administrative costs) will be refunded or transferred to future MSC dates offered by Poonpha and Jillian if cancellation occurs before July 3, 2023.

A 50% refund or the option to transfer to a future MSC course provided by Poonpha and Jillian will be offered if cancelling before July 10, 2023.

No refund can be offered if cancelling July 10, 2023 or later (except on compassionate grounds for extenuating circumstances)

For any cancellation request, please contact Jillian at contact@jillianms.com

If you don't see your question, please contact Jillian at contact@jillianms.com

Complete the Form Below to Register Your Interest

Waitlist for Course

Upcoming Course Dates

All courses meet online using ZOOM™. The following times are currently scheduled:

HUMMINGBIRD:

Sundays from February 25th – April 21st, 2024

CHICKADEE:

Mondays from February 26 - April 22nd, 2024

Both Hummingbird and Chickadee courses  are offered at the following times: 

08:00 - 11:00 ICT; 10:00 - 13:00 JST; 11:00 - 14:00 AEST; 14:00 - 17:00 NZDT

 

NOT SURE? JOIN US FOR A FREE 1 1/2 HOUR INTRODUCTORY WORKSHOP  

Sunday, January 28th, 2024*

Workshops hours: 09:00 ICT: 11:00 JST; 12:00 AEST; 15:00 NZDT

 


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