Mindful Self-Compassion (MSC) Course - Victoria BC
Cultivating mindfulness & self-compassion for everyday lifE
8 Week Mindful Self-Compassion (MSC)
Mindful Self-Compassion (MSC) is an evidence-based 8-session course that promotes intentional living by cultivating the essential skill of self-compassion. Developed by Christopher Germer, PhD, a leader in integrating mindfulness tools with psychotherapy (www.mindfulselfcompassion.org), and Kristin Neff, PhD, a pioneering researcher in self-compassion (www.self-compassion.org), MSC combines mindfulness and self-compassion to enhance our emotional well-being.
The first step is simply noticing what is here through mindfulness. Seeing our struggles clearly, and recognising that this is a very human response to difficulty. From there, we begin to respond with more care, offering ourselves a sense of kindness and understanding in the moments that are hard. Over time, mindfulness and self-compassion work together to support a more steady, connected way of being with ourselves, even when life feels challenging.
In MSC, participants will learn to:
- Practice mindfulness and self-compassion in daily life
- Understand the proven health benefits of self-compassion
- Motivate themselves with kindness rather than criticism
- Handle uncomfortable emotions with greater ease
- Transform challenging relationships
- Manage caregiver fatigue
- Practice the art of savoring and self-appreciation
The MSC program is designed for the general public, and no prior meditation experience is necessary. Activities include:
- meditation,
- short talks,
- experiential exercises,
- group discussions, and
- home practices.
Mindful Self-Compassion is a transformative journey—an adventure in self-discovery and self-kindness. It can be both steadying and surprising. At times, it may ease emotional distress, and at other times it can bring awareness to feelings or experiences that have been carried for a long time without attention. Because of this, different emotions may arise throughout the course.
As facilitators, we aim to create a safe and supportive space for this work. At the same time, participants are asked to take responsibility for their own wellbeing and to move at a pace that feels appropriate for them. MSC can be supportive and therapeutic in nature, but it is not a substitute for medical care, psychotherapy, or crisis support where those are needed..
The ultimate goal is for participants to develop mindfulness tools and self-compassion skills, leading to increased life satisfaction, reduced anxiety, depression, and stress, as well as enhanced resilience.
MSC is offered as an 8-week program (20 hours) with a 3.5-hour silent meditation retreat
If you are interested in teaching MSC this 8-week course also fulfills one of the prerequisites for becoming an MSC Teacher. For more information on MSC and the pathway to becoming an MSC Teacher, please visit www.centerformsc.org.
Next Offer
Mindful Self-Compassion (MSC) 8 Week Program + Retreat
Dates:
Tuesdays, September 29 – November 24, 2026
Time:
6:00 pm – 8:30 pm (PDT)
Retreat:
Sunday, November 1, 2026, (1-4)
Location:
Online via Zoom
Investment:
Early Bird: $495 CAD (register by Sep 15, 2026)
Regular Price: $595 CAD
A deposit is required at registration. Remaining balance due once your registration is approved.
Frequently Asked Questions About Mindful Self-Compassion
Please reach us at shannon@mindfullyoccupied.com if you cannot find an answer to your question.
MSC is open to adults who would like to cultivate greater self-compassion and mindfulness in their daily lives. It can be especially helpful during times of stress, caregiving, grief, or life transition, but no particular background or experience is required.
No. The course is designed for beginners as well as those with an existing mindfulness practice.
The course includes 8 weekly live sessions delivered via Zoom, a half-day guided retreat, and a participant workbook. Each session includes guided mindfulness and self-compassion practices, teaching content, and group discussion.
Yes. Participants are encouraged to practice between sessions. Weekly emails include key themes and guided meditation recordings to support integration.
To protect privacy and foster an open group experience, live sessions are not typically recorded. Recorded meditations will be available to support your practice in between sessions.
Life happens. While attending all sessions is encouraged, please let us know if you need to miss one or two. You will still receive the course materials and can continue with the program. If more than two sessions are missed, we ask that you consider joining the next available course so you can get the full benefit of the experience.
If you are unable to attend the course after registering, please let us know as soon as possible. Cancellations made up to 14 days before the course start date are eligible for a full refund, minus $100 processing fees if applicable. After this point, refunds are not typically available due to program preparation and limited spaces within the group. Once the course has begun, no refunds are available.
The half-day retreat is an important part of the MSC program and offers an opportunity to deepen your practice in a supportive setting. We encourage participants to attend if at all possible.
The course is offered live on Zoom. You'll receive the meeting link and any course information before the program begins.
Some participants may be eligible for reimbursement through extended health benefits (Occupational Therapy services) or workplace/union education funds. Coverage varies so please check with your provider or employer.
Yes. Scholarships and payment plans are available. Please reach out if you’d like more information. We don’t want finances to be a barrier to accessing this work.
No. Mindful Self-Compassion is an educational, evidence-based program that can be deeply supportive, but it is not a substitute for psychotherapy, medical care, or crisis support. When you register, you will complete a short intake form that is reviewed by the facilitator to help ensure the course is a good fit for you.
It’s not uncommon for a range of emotions to emerge as you practise mindfulness and self-compassion. We aim to create a supportive learning environment, and you’re always encouraged to participate at a pace that feels right for you. If you already have psychological or therapeutic support in place, we encourage you to continue accessing that support as needed while taking part in the course.
Shannon Ellis OT | Universal Design Solutions