just when the caterpillar thought the world was over,
it became a butterfly...
MSC (Mindful Self-Compassion) is an empirically supported, 8-session plus half day retreat, training program designed to cultivate the skill of self-compassion. Based on the groundbreaking research of Kristin Neff, Ph.D. and clinical expertise of Christopher Germer, Ph.D., MSC teaches core principles and practices that enable participants to respond to difficult moments in their lives with kindness, care and understanding.
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.
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.
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.
After participating in this training program, you’ll be able to:
- Practice self-compassion in daily life
- Understand the empirically-supported benefits of self-compassion
- Stop being so hard on yourself
- Respond to feelings of failure or inadequacy with self-kindness
- Handle difficult emotions with greater ease
- Motivate yourself with encouragement rather than self-criticism
- Manage caregiver fatigue
- Transform challenging relationships, old and new
- Practice the art of savoring and self-appreciation
What To Expect
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 like Mindfulness-Based Stress Reduction (MBSR), 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. Positive change occurs naturally as we develop the capacity to be with ourselves in a kinder, more compassionate way.
It is said that “love reveals everything unlike itself.” While some difficult emotions may arise when practicing self-compassion, MSC teachers are committed to providing a safe, supportive environment for this process to unfold, and to making the journey interesting and enjoyable for everyone.
MSC includes 9 sessions of 3.0 hours each, in addition to a 4-hour 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.
9 Session Program Schedule Starting May 11, 2016
May 11 – Wednesday 6pm-9pm
May 18 - Wednesday 6pm-9pm
May 25 - Wednesday 6pm-9pm
June 1 - Wednesday 6pm-9pm
June 8 - Wednesday 6pm-9pm
June 12 - SUNDAY RETREAT - 1pm-5pm
June 15 - Wednesday 6pm-9pm
June 22 - Wednesday 6pm-9pm
June 29 - Wednesday 6pm-9pm
No previous experience with mindfulness or meditation is required to attend MSC. To insure safety, participants are asked to provide background information when they register for the program.
This program fulfills one of the prerequisites for becoming a MSC teacher. For more information on MSC and MSC Teacher Training, please visit www.CenterForMSC.org
What Past Participants Have Said About the Program and Teachers
Participant testimonials after completing the 9 session MSC program led by Eileen and Rainer in 2015
“Mindful Self-Compassion is an effective way to build self-awareness and mitigate suffering. Eileen and Rainer were knowledgeable, warm and compassionate leaders. They use their own experience to illustrate concepts, which made it safe to explore my own difficulties. Highly recommended.” - Alison Arnot M.D.
"You will gain an important insight into yourself that you won't regret. Instructors, Eileen and Rainer, are both knowledgeable and gracious." - Kathy Maguire
Participant comments after attending the half-day MSC workshop sponsored by the Canadian Positive Psychology Association (June 12, 2015)
“I appreciated the balance of short small group discussion, with presentation, and experiential.”
“It helped me with being compassionate with myself and can also be a tool I can use with my clients.”
“It was nice to have applicable and relevant material during the workshop.”
“Eileen and Rainer were humble and accepting and non-judgmental. It was lovely to be in their presence.”
“Many of my clients suffer from low self-esteem, shame and self-blame. A mindful self-compassion practice would help to shift this way of thinking about themselves that CBT cannot accomplish.”
“The best part of the workshop included the facilitators, their energy, the information and the applicability of the material.”
You may also register by sending a check or money order for $575 payable to Rainer & Eileen Beltzner, 38 Forsythe St.. Oakville, L6K 3J7, Ontario. Please be sure to include your full name, phone number, postal and email addresses.
When & Where
Eileen & Rainer Beltzner
Eileen Beltzner SCC BA MSW CFST RSW is a Special Care Counsellor, a Registered Social Worker, a trained Mindful Self-Compassion teacher, and a Mindful-Based Cognitive therapist with over 40 years of practice experience. For the past 7 years Eileen has been successfully incorporating mindful self-compassion and MBCT practices into her work with healthcare professionals, teachers, and other clients.
Rainer Beltzner FCPA FCA FCMC ICD.D is a business professional and trained Mindful Self-Compassion teacher who has experienced the realities of large corporate structures, politics and interpersonal conflicts on an international basis. He has taught at Universities across Canada and mentored clients, staff and friends as they struggled with business or career challenges.
Both Eileen and Rainer completed their MSC teacher training with Dr. Chris Germer, Dr. Kristin Neff, Dr. Steve Hickman and Michelle Becker, LMFT.
Eileen and Rainer Beltzner have previously presented the MSC 8 week program and have presented the"Introduction to MSC" workshops to the following:
- Canadian Positive Psychology Association
- Halton/Peel Mindfulness Professionals
- Halton Women's Center