Mindful Self Compassion (MSC): An Introduction - by Cassi Starc

COURSE

Mindful Self Compassion (MSC): An Introduction

With Cassi Starc

In this course, you will learn about what self-compassion is, and what it isn't. You will have the chance to explore common misgivings about self-compassion, and which of those may present as internal barriers to offering yourself this gift in your own practice. You will learn three practical informal tools to bring your self some compassion in-the-moment, as well as three formal self-compassion meditation practices. Implementing these tools and clearing away barriers and misconceptions about self-compassion has been shown to lead to improved overall well-being, immune function, cognition, & psychological resilience, as well as reduced stress, depression/anxiety, and more. *This is an introduction to the evidence-based eight-week program, Mindful Self Compassion (MSC), created by Dr. Kristin Neff & Dr. Christopher Germer.

GroundedResilienceStressSecular MindfulnessHealth & HappinessStress & AnxietySecular

Meet your Teacher

Cassi Starc
Victoria, BC, Canada

Cassi is a mindfulness teacher & a clinician. In 2023, she began her journey to become a Trained Mindful Self Compassion (MSC) teacher, after taking the eight-week program herself in 2020. MSC greatly improved her own resilience as a healthcare worker, and she soon began to share the freely available recorded practices with her clients living with mental health diagnoses, chronic pain, and concussion. Upon seeing how impactful these practices were for her clients too, she decided to become a teacher herself to spread these incredibly empowering tools & practices to her community. She is a Trained Teacher offering MSC in-person and online. For more information on workshops and programs, please visit Cassi's teacher profile.

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7 Days

110 students

4.7 stars

9 min / day

Grounded

English

Lesson 1

What Is Self-Compassion?

In this foundational lesson, we will explore the three components of self-compassion, and contrast each to the typical way us humans respond to ourselves in difficult moments. We will also dive into the two types of self-compassion, fierce and tender self-compassion.

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Lesson 2

Misgivings Of Self-Compassion

This lesson is all about what self-compassion is NOT. Misgivings, misconceptions, and doubts about self-compassion are the root of the internal barriers or roadblocks to integrating self-compassion into our lives & into our mindfulness practices.

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Lesson 3

Informal Practice: Supportive Touch

This lesson involves an experiential learning exercise and reflection. You will have the opportunity to try out various forms of supportive or soothing touch in order to discover what works for you. Soothing or supportive touch has been shown to reduce the stress hormone cortisol, and it is a tool that takes no extra time at all to use in difficult moments as they are happening to support yourself.

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Lesson 4

Informal/Formal Practice: Self-Compassion Break

In this lesson, you will learn about and then have a chance to practice the self-compassion break. This will be complete in this lesson as a formal meditation practice, but once you get to know this simple three step practice, it is meant to be an informal practice which you can offer yourself in the difficult moment as it happens as well. In this way, the self compassion break can be an informal (or in-the-moment) practice, as well as a formal meditation practice.

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Lesson 5

Physiology Of Self Compassion

In this lesson, we will have the chance to learn about what's happening at the level of the nervous system when we are stuck in self-criticism, and explore how and why that changes when responding to ourselves with self-compassion.

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Lesson 6

Informal Practice: Soles Of The Feet

In this lesson, we will introduce another informal or in-the-moment practice, called Soles of the Feet. This can be done seated in a chair or in standing. It involves walking which can be modified to walking on the spot from a chair if needed.

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Lesson 7

Formal Practices: Affectionate Breathing & Loving Kindness For A Loved One

In this lesson, we will introduce two formal meditation practices, Affectionate Breathing & Loving Kindness for a Loved One. You will have a chance to build upon the foundations of the previous lessons and explore compassion for yourself and others in these two formal practices.

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4.7 (10)

Recent Reviews

Sarah

September 26, 2025

Very helpful! Thank you for putting this together

Lorna

Lorna

September 22, 2025

A good, straightforward introduction

Deb

Deb

August 12, 2025

Great info and smple practices! Thank you🙏

Biggi

Biggi

July 2, 2025

A beautiful, kind and easily implementable introduction to mindful self-compassion including both formal and informal practices. Thank You 🙏🏼

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