5-Day Mindful Self-Compassion Training
Led by Steve Hickman & Anne-Sophie Dubanton
Watch an Introduction
10-15 JUN 2018
Center for Mindful Self-Compassion & Center for Mindfulness Univ. California at San Diego
O Curso de Auto-Compaixão internacionalmente reconhecido e desenvolvido
por Kristin Neff & Christopher Germer
O programa Mindful Self-Compassion (MSC) é um programa de treino, com forte apoio empírico, concebido para cultivar a capacidade de compaixão e de amor incondicional consigo mesmo. Baseado nas investigações inovadoras de Kristin Neff e na experiência clínica de Christopher Germer, o MSC ensina princípios e práticas que permitem aos participantes responder aos momentos difíceis das suas vidas com bondade, atenção e compreensão, curando a relação consigo mesmo(a).
The renowned Self-Compassion course developed by Kristin Neff & Christopher Germer
How do you typically react to difficulties in life—work stress, feeling rejected, physical problems, or financial hardship? As human beings, most of us instinctively fight negative experiences and find fault in ourselves when things go wrong: “This shouldn’t be happening!” “What’s the matter with me!?” Unfortunately, this tendency just adds stress to our lives and the critical self-talk defeats us before we know what’s happening. But what would happen if, instead, you took a moment to calm and comfort yourself when you felt bad, just because you felt bad—much like you’d do for others? In other words, what if you learned the art of mindful self-compassion?
O programa Mindful Self-Compassion (MSC) é um programa de treino, com forte apoio empírico, projectado para cultivar a capacidade de compaixão e de amor incondicional consigo mesmo. Baseado nas investigações inovadoras de Kristin Neff e na experiência clínica de Christopher Germer, o MSC ensina princípios e práticas que permitem aos participantes responder aos momentos difíceis das suas vidas com bondade, atenção e compreensão, curando a relação consigo mesmo(a).
Over the past decade self-compassion has gained popularity as a related and complementary construct to mindfulness, and research on self-compassion is growing at an exponential rate. Self-compassion involves treating yourself with the same kindness, concern and support you’d show to a good friend. When faced with difficult life struggles, or confronting personal mistakes, failures, and inadequacies, self-compassion responds with kindness rather than harsh self-judgment, recognizing that imperfection is part of the shared human experience. In order to give oneself compassion, one must be able to turn toward, acknowledge, and accept that one is suffering, meaning that mindfulness is a core component of self-compassion.
~ Kristin Neff
CFM UCSD EXECUTIVE DIRECTOR | MBSR / MSC / MINDFULNESS TRAINER
Dr. Steven Hickman is a Licensed Clinical Psychologist and has a joint appointment as an Associate Clinical Professor in the UCSD Departments of Psychiatry and Family and Preventive Medicine.
Dr. Hickman is the Founder and Executive Director of the UC San Diego Center for Mindfulness, a program of community building, clinical care, professional training and research. Since founding the Center in 2000, he has taught over 50 Mindfulness-Based Stress Reduction (MBSR) courses, as well as adapting the program for nurses, medical students and other professional and clinical populations.
Hickman is also trainer of Mindfulness-Based Cognitive Therapy (MBCT) and Mindful Self-Compassion (MSC) teachers and offers workshops and talks on a variety of related topics. The UC Sand Diego Center for Mindfulness is a global Professional Training Institute dedicated to providing professional training and certification in the full spectrum of mindfulness-based interventions. Hickman is also a member of the Executive Committee of the UC San Diego Center for Integrative Medicine. He is married and has three teenage children, affording him ample opportunities to practice what he teaches.
Anne-Sophie Pastel Dubanton
Former entrepreneur, I have developed a passion for mindfulness-based approaches over the past decade.
I have trained on MSC, MBSR, MBCT, SIY (Center for self-compassion 2014, Center for Mindfulness 2010, Bangor 2011-2014, SIYLI 2014 ) to offer many ways to discover and benefit from mindfulness practices.
It is a great joy to facilitate this beautiful journey cultivating mindfulness and self-compassion !
A auto-compaixão pode ser considerada com um conceito constituído por 3 dimensões.
1. Auto-bondade: Ser bondoso(a), gentil e compreensivo(a) com você mesmo(a) quando está em sofrimento.
2. Condição Humana Comum: Perceber que não está sozinho nas suas lutas. Quando estamos em luta temos a tendência nos sentirmos especialmente isolados. Tendemos a pensar que somos os únicos a enfrentar a perda, a cometer erros, a nos sentirmos rejeitados ou a falhar. Mas são essas mesmas lutas que fazem parte da nossa experiência partilhada, como seres humanos.
3. Mindfulness (presença consciente): Observar a vida como ela é, sem julgar ou suprimir os seus pensamentos e sentimentos. Envolve a permissão e a aceitação dos sentimentos próprios, sem uma excessiva sobre-identificação com os mesmos.
The three components of self-compassion:
1 – self-kindness vs. self-judgement
2 – common humanity vs. isolation
3 – mindfulness vs. over-identification
Rather than wandering around in problem-solving mode all day, thinking mainly of what you want to fix about yourself or your life, you can pause for a few moments throughout the day to marvel at what’s not broken. You!
A Autocompaixão tem sido associada:
• a um maior bem-estar;
• diminuição da ansiedade;
• diminuição dos humor depressivo;
• competências emocionais mais eficazes para lidar como os problemas e;
• aumento da compaixão por todos os seres sencientes.
A number of studies have found that more self-compassion is linked to less anxiety and depression. The more self-compassionate you are, the less likely you are to engage in self-criticism, rumination, avoidance and self-isolation – processes that often contribute to feeling depressed and anxious.
Research has shown that self-compassion greatly enhances emotional well-being.
• It boosts happiness;
• reduces anxiety and depression;
• and can even help you stick to your diet and exercise routine.
And it’s easier than you think. 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’s required is shift in the direction of our attention—recognizing that as a human being, you, too, are a worthy recipient of compassion.
A randomized controlled trial of the 8-week MSC Training found that participants reported significantly more self-compassion, mindfulness, compassion for others, and life satisfaction, and significantly less depression, anxiety, and stress.
Este treino é aberto a todas as pessoas, independentemente da idade, experiência em práticas contemplativas e profissão
A fundação do programa MSC é a abordagem Mindfulness. o MSC é ideal para alguém que já tenha concluído um curso de mindfulness, para continuar a desenvolver e melhorar a capacidade de viver uma vida mais plena, mais resiliente às inevitáveis dificuldades que a vida a apresenta. O MSC pode ser aprendido e praticado por qualquer pessoa, até mesmo aquele(a)s que não receberam afecto suficiente na infância ou que se sentem desconfortáveis quando são bondoso(a)s consigo mesmo(a)s. É uma atitude corajosa que nos protege do dano, incluindo danos que involuntariamente infligimos a nós mesmos através da auto-crítica, do isolamento ou da introspecção obsessiva. Compaixão por si mesmo traz força emocional e resiliência, permitindo-nos reconhecer as nossas falhas, motivando-nos com bondade, a perdoar a nós mesmos quando necessário, ajudando a relacionar-nos com os outros a partir do coração e a sermos verdadeiramente nós mesmos.
• Qualquer pessoa que queira aprofundar a prática de Meditação e de Mindfulness;
• Qualquer pessoa que queira reduzir os seus níveis de Stress e de Ansiedade;
• Profissionais de saúde;
• Para a realização do retiro não é necessária experiência, nem conhecimentos prévios.
Não é necessário qualquer pré-requisito.
Who is this course suitable for
The Mindful Self-Compassion course is suitable for everyone. Whilst it is completely complimentary to mindfulness the course itself has been designed for people with no mindfulness background. Having said this it is advantageous to have a mindfulness practice but not necessary.
About the course
The foundation of Mindful Self-Compassion (MSC) is mindfulness, it is ideal for someone who has already completed a mindfulness course to further develop and enhance the ability to live a life that is less torn by the inevitable difficulties that life throws up. Mindful Self-Compassion specifically targets the the way we beat ourselves up when something “goes wrong” in our lives. Our relationship to ourselves is often quite cruel and this can be so ingrained in us that we are often powerless to stop the stress and suffering that it brings, even with a training in mindfulness. The MSC program then is ideal as the next stage after having completed a mindfulness course, in the skillful way it can help to meet our difficulties and bring warmth and love and kindness to ourselves.
When we learn to bring this warmth and love to ourselves there is a natural out-flowing of this to others also and this has a knock-on beneficial effect on our relationships in general. Self-compassion itself is always felt as something warm and loving, but it can uncover areas in our lives that are unloved and this can be painful for a time. This does not happen with everyone, but if it does it is possible to regulate and adjust the practice so that it does not become overwhelming, this regulation is itself also the practice of self-compassion.
It is important to note that this is not a therapy, but it can be very therapeutic. It has been developed and empirically tested over a number of years by Kristin Neff, PhD. and Christopher Germer, PhD. showing very favorable outcomes for a range of stress related issues.
As the seventeenth-century French philosopher Montaigne once said, “My life has been filled with terrible misfortune, most of which never happened.”
Quando o participante finalizar o curso pretende-se que seja capaz de:
• Deixar de tratar-se a si mesmo com dureza;
• Gerir as emoções difíceis com facilidade;
• Motivar-se a si mesmo dando-se ânimo em vez de criticar-se;
• Transformar as relações difíceis, tanto antigas como novas;
• Chegar a ser o melhor cuidador de si mesmo;
• Aprender exercícios de mindfulness e de auto-compaixão para a vida quotidiana;
• Saborear a vida e cultivar a felicidade;
• Compreender a teoria e parte da investigação subjacentes à auto-compaixão.
NOTA: Esta formação será conduzida em Inglês
- describe the theory and research supporting mindful self-compassion
- how to stop being so hard on themselves
- motivate themselves with encouragement rather than self-criticism
- relate to difficult emotions with greater moment-to-moment acceptance
- respond to feelings of failure or inadequacy with self-kindness
- begin to transform difficult relationships, old and new, through self-validation
- practice the art of savoring and self-appreciation
- integrate core mindfulness and self-compassion exercises into daily life
- teach simple self-compassion practices to patients, students, or clients
- How to become their own best teacher
The course includes handouts, guided meditations and instruction.
• Casa Silva, Barcelos, Portugal
About 50 kms from Oporto airport Nestled in the beautiful North of Portugal, this center is the perfect site for retreats. It offers fresh air, mountain vistas, gorgeous wooded acreage, personalized service and the best facilities around. Located just 40 minutes from Oporto Airport, with great accesses, you will feel a million miles away from the city, but we’re close enough for an easy getaway. The meditation gardens offers sanctuary to reflect and recharge in natural beauty with sounds of water all around.
Accomodations:There are more than 30 bedrooms (altought the group is limited), each with its own newly remodeled private bathroom with toilet, sink and shower. Sheets, blankets, towels and soap are provided. Rooms have adjustable heaters and wireless internet.
The food is amazing.
For various reasons, we encourage that participants share rides and travel costs.
What time should I arrive? When will we finish?
Information available soon
Is there wireless service/mobile phone use?
Expect to get consistent, reliable wireless internet service while at the retreat center. It is most advisable to restrict cellphone am computer use because of the training nature, however we recognize that sometimes computer use is a necessity.
Most cellular phones will work in this location. Again, however given the nature of the retreat there will be limited opportunities to use them, so informing those who may need to contact you of these limitations ahead of time will be helpful.
Is it possible to stay extra nights at the facility or arrive a day or two early?
The retreat center is often booked both right before and right after our training, so arriving early or staying an extra night or two after the retreat maybe a possibility but requires planning in advance.
What do I need to bring?
If it is at all possible, please bring a meditation cushion (zafu) and a yoga mat. We will have a some cushions and mats, but maybe not enough to everyone. So if you have one and can squeeze it into your luggage or bring it as a carry-on please consider doing so.
It is always advisable to check the weather forecast prior to traveling, to help guide you in proper clothing choices.
What should I expect regarding the format of the Practicum?
This encounter is taught in a residential format, which means there is a great deal of mindfulness practices embedded. The venue very much facilitates this format; we will will meet, eat and be housed in a relatively secluded area.
There are no other large groups planned in the center that time, so it should be relatively quiet and secluded. The rooms are clean and comfortable, similar to a hotel room.
What should I read prior to arriving?
Information availabel soon
What if I require some special accommodations or have dietary restrictions?
While you are asked to note specific food restrictions on your registration application (on the comments), if there are any additional food or medical concerns we should be aware of please let us know of these in advance so we may assist you.
To start your official registration click on:
You’ll be redirected to the Mindfulness-Based Professional Training Institute UCSD registration page
Early Bird Rate
On or Before April 10, 2018
Non-Early Bird Rate
On or After April 10, 2018
Room and Board and Local Fees (Payable in Euros upon arrival)
► É necessária pré-inscrição prévia ;
► No formulário de inscrição seleccionar o Evento MINDFUL SELF-COMPASSION;
► O curso decorre com um mínimo e máximo de participantes (inscrições limitadas);
► Convém trazer roupas largas, uma almofada e um tapete e zafu (caso tenha);
► Após o preenchimento do formulário de pré-inscrição receberá um email com informações adicionais;
► A alimentação pode ser omnívora e vegetariana. Se tiver alguma nota que requeira alteração de alimentação, por favor, avise antecipadamente. No campo destinado a comentários poderá escolher o seu tipo de alimentação;
► O programa está sujeito a pequenas alterações.
► It’s necessary to fill the application form;
► In the application form select the Event – MINDFUL SELF-COMPASSION;
► The retreat takes place with a minimum and maximum of participants;
► It’s suggested to bring baggy clothes, a pillow and a mat and zafu (if you have them);
► Upon submission of your registration you will receive an email with additional information;
► The program is subject to minor changes.
► A refund (minus your non-refundable and non-transferable deposit) will be made for cancellations submitted in writing 30 days prior to the training. No refunds will be allowed after that date.
► In the unlikely event that the course is cancelled, Portuguese Society of Meditation – Mindfulness Institute is responsible only for a full refund of the registration fee and not for transportation, hotel accommodations or any miscellaneous expenses.
Se tiver dificuldades no formulário de inscrição, p.f., abra esta página num browser diferente, como o Firefox ou o Chrome.
A Sociedade Portuguesa de Meditação e Bem-Estar / Mindfulness Institute (SPM-BE – MI) não tem, nem assumirá qualquer responsabilidade por prejuízos, danos, despesas ou inconvenientes que possam advir, por qualquer motivo, da sua participação neste evento.
CONFIDENCIALIDADE NO TRATAMENTO DOS DADOS
A SPM-BE (MI) garante a confidencialidade dos dados de caráter pessoal facultados e o seu tratamento de acordo com a legislação vigente.