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MSC Course

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No public courses currently.
However, I facilitate onsite MSC Workshops & Talks.
Self Compassion is also a big part of all my Resilience Training.

Click here to access  Free Mindful Self Compassion training by Kristin Neff and Chris Germer 

The Mindful Self Compassion Course
teaches skills so you can support yourself when life is difficult…

MSC (Mindful Self Compassion) is about knowing when you’re struggling with difficult feelings (inadequacy, anxiety…) when you are. Then, responding with kindness rather than criticism.

Training self compassion is an adventure in self discovery and self transformation. You will build inner resilience and develop resources to calm and sooth yourself in times of stress and pain. You learn skills to:

  • DECREASE anxiety
  • DECREASE depression and stress
  • INCREASE relationship satisfaction
  • INCREASE healthy habits like diet and exercise
  • INCREASE emotional wellbeing.
“A truly life changing experience. Have been on many personal development courses but this one has had an incredibly positive impact on my life.  What is most wonderful is it teaches you the skills to be your own best friend through the ups and downs of life. To face your fears and that each of us is a wonderful gift to the world and others and most of all ourselves.”   MSC Participant

What is Self Compassion?

The Mindful Self-Compassion Course (MSC) is an empirically-supported, 8-module, training course designed to cultivate the skill of self-compassion. Based on research by Kristin Neff and the clinical expertise of Christopher Germer, MSC teaches participants to respond to difficult moments in their lives with kindness, care and understanding.

3 elements of self compassionThere are three key components to self-compassion:  self-kindness, a sense of common humanity and 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 these let us feel warm-hearted and connected as well as more self accepting and nurturing of ourselves. 

“Extremely beneficial. I am so glad that I did this course. I only wish it could go on longer! I have become more loving, gentle and kind towards myself. This has positively influenced my life and relationships with my family and friends. I am less hard on myself and more compassionate and understanding. I have gained a deeper awareness of my defaults.  I am more curious with myself eg.. questioning why I feel certain ways”
– MSC participant Dec 2014

Why do Mindful Self Compassion training?

Self-compassion can be learned by anyone, even those who find it embarrassing to be kind to themselves. It’s a courageous mental attitude that stands up to harm, including the hurt that we inflict on ourselves through self-criticism / isolation / rumination when things go wrong. This warmer accepting attitude provides emotional strength and resilience; allows us to admit shortcomings, forgive ourselves, motivate ourselves with kindness, relate wholeheartedly and be more real and authentic.

Read more – Why learning to Love Yourself makes your life less difficult >

A video where Kristin Neff describes Self Compassion simply and below are more brief clips:

Self Kindness

Common Humanity


more about Self Compassion…

Most of us feel compassion when a close friend is struggling. What would it be like to receive the same caring attention whenever you needed it most? All that is required is a shift in the direction of our attention, recognising that as a human being, you, too, are a worthy recipient of compassion.

Self-compassion is the emotional attitude of mindfulness when we contact suffering. Whereas mindful awareness is typically directed toward moment-to-moment experience, self-compassion focuses on the experiencer. Mindfulness says, “Open to your suffering with spacious awareness and it will change.” Self-compassion adds, “Be kind to yourself in the midst of suffering and it will change.” Mindfulness asks, “What do I know?” and self-compassion asks, “What do I need?”

What does the MSC course entail?

Activities include meditation, short talks, experiential exercises, group discussion, and home practices. The course is not group therapy, although participants are encouraged to share their experiences on the path of mindful self-compassion. The emphasis is on enhancing emotional resources and personal capacities.

“Joanne is warm hearted, radiant, kind and understanding. She created a wonderful safe environment where we explored. She is open, authentic, a model of self compassion, clearly so present and passionate about the course”

– MSC participant Dec 2014

Compassion has the paradoxical effect of both soothing and comforting as well as opening us to emotional distress that we may have been unconsciously holding inside, often for many years. Therefore, some difficult emotions may surface during the program as we grow in our capacity to embrace and heal them. However, I (Joanne) provide a safe, supportive environment for this process to unfold and to making the journey interesting and enjoyable for everyone. Positive change occurs naturally as we develop the capacity to be with ourselves in a kinder, more compassionate way.

Read more – What if you are perfect just as you are >

What skills will I gain?

Mindful_Self_Compassion_CourseYou will learn how to:

  •          Motivate yourself with encouragement rather than self-criticism
  •          Relate to difficult emotions with greater moment-to-moment acceptance
  •          Handle feelings of failure or inadequacy with greater ease and understanding
  •          Transform difficult relationships, old and new, through self-validation
  •          Manage caregiver fatigue
  •          Practice the art of savouring and self-appreciation
  •          Integrate core mindfulness and self-compassion exercises into daily life.

Is there research evidence to support the value of the MSC programme?

Rapidly expanding research has shown that self-compassion greatly enhances emotional wellbeing. It boosts happiness, reduces anxiety and depression. It can even help maintain healthy lifestyle habits such as diet / exercise and satisfying relationships. And it is easier than you think.

“I am very grateful I did this course. I am a lot less emotionally brittle and I have stronger coping skills. I don’t get as overwhelmed by stressful and difficult situations as I used to. I think the skills and concepts taught are hugely, fundamentally important and would highly recommend it to anyone.”

– MSC participant, Dec 2014

Mindful Self Compassion Course Resources

Videos, guided meditations, exercises, research articles, and a way to test your own self-compassion level at Kristin Neff’s website and also on Chris Germer’s website 

All guided meditations and other MSC resources are available on the Center for Mindful Self Compassion website

Is advance training needed before a Mindful Self Compassion Course?

No previous experience with mindfulness or meditation is required to begin MSC. However, to fully benefit from the course, participants should commit to engaging in daily practice for the duration of the course as  benefits gained are ‘dose dependent’. Participants may choose to read one or both of following books before or during the program:

  • Self-Compassion: The Proven Power of Being Kind to Yourself, by Kristin Neff
  • The Mindful Path to Self-Compassion, by Christopher Germer


“This course has given me skills I’ve been seeking (though I may not have known it) all my life. I have learnt to hold and nourish and take care of myself through all kinds of circumstances.  It is a joy to find myself awakening and opening to life and possibilities in ways I’ve never imagined – touching joy. Joanne is a warm hearted facilitator who was willing to reveal her own vulnerability and practice of self kindness.”

– MSC participant, Dec 2014

For more information

Please don’t hesitate to contact Joanne if you have any query?




MSC Course March 1, 2014


Joanne_large_transparentMindfulness at Work was set up by Joanne O'Malley to provide high quality Mindfulness Training. Research shows Mindfulness is effective to reduce stress, increase self awareness and deal more effectively with the demanding context in which we work and live... >> more


I highly recommend this Mindfulness course! Each week brought another wonderful experience. Joanne’s style was an inspiration and gave us an appetite for more. I have discov… Read more