8-Week Course Mindfulness for Wellbeing

8-Week Course

4-Month Course Mindfulness for Women

Introduction to Mindfulness for Wellbeing

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A little kindness
and gentleness
toward yourself

is wiser than
any amount of analytical

Mark Williams

  "I have found the course very good and want to continue to weave mindful self-compassion into my life"

"I am finding it good to be in an environment where it is ok to feel as I do, an accepting place"

MSC course participants


For someone to develop genuine compassion towards others, first he or she must have a basis upon which to cultivate compassion, and that basis is the ability to connect to one's own feelings and to care for one's own welfare... Caring for others requires caring for oneself"

Tenzin Gyatso
the 14th Dalai Lama

Mindful Self-Compassion Courses

Mindfulness and Self-Compassion work in every moment of life
Mindfulness and Self-Compassion work in ordinary ways - every day of your life

based on the program developed by Kristin Neff and Christopher Germer
Next Course TBC

What Will You Learn?
Course Structure and Content
Who is the Course For?
Next Course and Booking
Related Pages

Most of us feel compassion when a close friend is struggling. What would it be like to receive the same caring attention whenever you need it most? All that's needed is a shift in direction of our attention - recognizing that as a human being, we too are worthy of receiving compassion. Mindful Self-Compassion (MSC) is an 8-week program designed to cultivate the skills of self-compassion. MSC is based on pioneering research by Kristin Neff and clinical expertise of Christopher Germer, and teaches the core principles and practices to help you respond to difficult emotions and situations with care and understanding. The three key components of self-compassion are:
  • Self-Kindness: Kindness opens our hearts to suffering, so we can give ourselves what we need
  • Common Humanity: Common humanity opens us to others, to remind us we are not alone
  • Mindful Awareness: Mindfulness opens us to the present moment, to help us accept our experience with greater ease.
Together these components comprise a state of warm-hearted and connected presence, increasing our emotional resilience. Research shows that self-compassion greatly enhances emotional well-being, lower levels of anxiety and depression, healthy habits such as diet and exercise, and more satisfying personal relationships. A randomized, controlled trial demonstrated that the MSC program significantly increased self-compassion, compassion for others, mindfulness, and life satisfaction, as well as decreased depression, anxiety and stress.
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What Will You Learn?
In the Mindful Self-Compassion program, you will learn:
  • How to stop being so hard on yourself
  • How to handle difficult emotions with greater ease
  • How to motivate yourself with encouragement rather than criticism
  • How to transform difficult relationships, both old and new
  • Mindfulness and self-compassion practices for home and everyday life
  • The theory and research behind mindful self-compassion
  • How to become your own best teacher.

Course Structure and Content
The Mindful Self-Compassion course will help you to cultivate skills of self-compassion, supported by weekly course sessions of 2.5 hours and daily formal and informal home practice of up to 30 minutes. It is strongly advised to attend a minimum of 6, and preferably all classes. Please note that making changes in your life can be challenging. The group consists of max. 12 participants, facilitated by two experienced teachers. Eva and Dan are established mindfulness-based teachers, and have been training in Mindful Self-Compassion with Kristin Neff and Christopher Germer since 2012. 
  • 8 Weekly Classes - 2.5 hour sessions, with experiential exercises, group discussion and presentations on the underlying theory and science.
  • Reading - You will be given a course book with information about the topics and practices. If you would like to read more, we would recommend "Self-Compassion: The Proven Power of Being Kind to Yourself" by Kristin Neff, and "The Mindful Path to Self-Compassion" by Christopher Germer.
  • Home Practice - Approximately 30 minutes formal and informal mindful self-compassion practices, supported by guided meditations.
  • Teacher Support - Whenever you feel the need for extra support in between classes, you can contact us by phone or email.
  • Course Themes - Mindful Self-Compassion, Mindfulness, Loving-Kindness, Discovering your Compassionate Voice, Living Deeply, Meeting Difficult Emotions, Exploring Challenging Relationships, Embracing your Life, etc.
  • Mindful Self-Compassion Retreat - As part of the course we will meet for a full afternoon of silent Mindful Self-Compassion practices, in between Sessions 6 and 7.
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Who is the Course For?
Self-compassion can be learned by anyone, even if you feel uncomfortable being kind to yourself, or feel you did not receive enough in childhood. It's a courageous attitude that stands up to harm, including the harm we sometimes unwittingly inflict on ourselves through self-criticism, self-isolation or self-absorption. Mindful Self-Compassion is a powerful practice. We are therefore offering this course as a way of deepening one's mindfulness practice, for:
  • People who have completed an 8-week Mindfulness course: MBSR/MBCT course, Mindfulness for Wellbeing, .b Foundations Mindfulness for Teachers, or Breathworks course, either with Everyday Mindfulness or elsewhere.
  • People who have otherwise developed a regular Mindfulness practice, please contact us to discuss.
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Next Course
Dates and Times: TBC
Lead Teacher: Eva Ruijgrok-Lupton; Assistant Teacher: Dan Lupton
Venue: Steiner Academy, Park Road, Frome BA11 1EU
Cost: £225 / Concession from £150, please check availability. Includes course book, meditation downloads and silent retreat.
Bookings: Please complete the Booking Form and return it with your payment to secure your place, or contact Eva to book your place.
Cancellation Policy: Bookings which are cancelled up to 2 weeks prior to the course will be refunded minus a £50 booking fee. Cancellations within 2 weeks before the course starts cannot be refunded, unless the place is filled. In that case the booking will be refunded minus a £50 booking fee.                     
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Related Pages
You can read more in related pages:
Mindfulness → What is Mindfulness
Mindfulness → Is Mindfulness for Me
Mindfulness → Benefits and Applications
Mindfulness → Mindfulness-Based Stress Reduction (MBSR)
Mindfulness → Mindfulness-Based Cognitive Therapy (MBCT)
Courses → MBSR/MBCT Courses
About the Teacher
Resources → Reading
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