The Power of Self-Compassion

A Step-by-Step Training to Bring Kindness and Inner Strength to Any Moment of Your Life

COURSE BEGINS MAY 4, 2020

AFFILIATED WITH
New York Times
Havard Business Review

Welcome from Kristin Neff and Chris Germer

Have you ever marveled at how some people manage to bounce right back from challenges in their lives, keep an optimistic attitude, motivate themselves to achieve lofty goals, and stay healthy and happy?

Chances are, there’s a secret ingredient in their lives: self-compassion.

What, exactly, is it?

In a nutshell, self-compassion is treating ourselves with the same kindness, care, and understanding that we would offer to others when they suffer, fail, or feel inadequate.

Hundreds of studies are pointing to self-compassion as one of the most powerful resources for enhancing your emotional well-being. And while we all have this capacity within us, too often we neglect to strengthen and use it when we’re struggling.

In fact, many first-time participants in our course are actually wary about being compassionate to themselves. Why? Because we fear that being too kind to ourselves will make us weak or self-indulgent. Or that we need to be “tough” on ourselves to stay motivated and reach our goals.

In fact, research shows it’s just the opposite:

Self-compassion turns out to be much more effective than self-criticism—for your success at work, health, personal relationships, and fulfillment of your aspirations.

Since 2010, we’ve tested and continually refined strategies to help people develop self-compassion as a habit—a natural strength that comes to our aid whenever we need it. And guess what? It works. In research studies and in real life.

With The Power of Self-Compassion online course, we’re thrilled to invite you to experience all the core essentials of our work, including live mentoring sessions guided by our senior teachers.

During eight immersive weeks, you’ll learn to:

  • Cultivate lovingkindness toward yourself
  • Face your pain with courage and acceptance
  • Understand the science of self-compassion
  • Motivate yourself with compassion rather than criticism
  • Bring your core values into fulfilling actions
  • Be resilient when faced with emotional difficulties
  • Care for others without losing yourself
  • Feel more grateful and fulfilled every day

All of us have to deal with seemingly unbearable situations from time to time. Chances are, you already have. 

It’s just part of the human condition. 

And that’s when the miracle of self-compassion comes to the rescue: to help you  meet inevitable crises and transform your experience through mindful awareness, a sense of common humanity, and self-kindness.

Join us, and let us show you how!

Warmly,

Chris Germer, PhD & Kristin Neff, PhD

Meet Your Teachers

Chris Germer

Chris Germer

Chris Germer, PhD, is a clinical psychologist and lecturer on psychiatry at Harvard Medical School. A leader in the integration of mindfulness and psychotherapy, he is a founding faculty member of the Institute for Meditation and Psychotherapy and a cofounder of the Center for Mindfulness and Compassion, Cambridge Health Alliance. Chris teaches internationally on the topics of  mindfulness and self-compassion.

Kristin Neff

Kristin Neff

Kristin Neff, PhD, is an associate professor of educational psychology at the University of Texas at Austin. A true pioneer in the field, she first identified self-compassion as a measurable trait almost 20 years ago, and today there are almost 2,500 published studies on the benefits of self-compassion. Kristin is a cofounder of the Center for Mindful Self-Compassion and teaches workshops on self-compassion worldwide.

When You Enroll in The Power of Self-Compassion,
You’ll Receive:

Over 8 Hours of Video Trainings

Kristin and Chris will guide you through weekly videos focused on self-compassion concepts, practices, and instructions.

2 Live Q&A Sessions

Kristin and Chris will answer your specific questions as they relate to your journey.

Community Mentoring

Be part of an ongoing online community mentoring group and join weekly community mentoring calls, facilitated by experienced mentors.

Lifetime Access

Receive lifetime access to all video trainings, guided meditations, workbooks, and bonus materials—the entire course is yours to keep forever.

How Self-Compassion Can Change Your Life

Grow in Kindness

toward yourself, a foundation for facing life’s many challenges.

Find New Meaning and Fulfillment

when in distress or emotional turmoil.

BUILD RESILIENCE AND STRENGTH

toward yourself, a foundation for facing life’s many challenges.

IMPROVE YOUR RELATIONSHIPS

with partners, friends, family, and others—by giving yourself what you need.

HEAL

the wounds of self-criticism, emotional trauma, self-doubt, and shame.

BE A BETTER CAREGIVER

for your children, aging parents, and clients of those in the mental, social, and medical healthcare professions.

Course Curriculum and Schedule

The Power of Self-Compassion was designed to help people who desire step-by-step guidance in a program that creates long-term change—with benefits you can feel from the very first session.

Week One: What Is Self-Compassion?
May 4, 2020

In Session One, we learn what self-compassion is, what it is not, and a variety of tools and techniques to bring more of it into our daily lives.

  • Exercise: How Do I Treat a Friend?
  • Exercise: Hand Gestures
  • The Physiology of Self-Compassion
  • Misgivings and Facts about Self-Compassion
  • Practice: Soothing Touch
  • Practice: Self-Compassion Break


Week Two: The Foundation of Mindfulness
May 11, 2020

Mindfulness and self-compassion complement each other powerfully. In Session Two, we learn how mindfulness helps us identify the thoughts and perceptions that lead to self-criticism and suffering, and how to work with them.

  • Meditation: Affectionate Breathing
  • What Is Mindfulness?
  • Mindfulness and Resistance
  • Exercise: How Am I Resisting?
  • “Backdraft”—How Self-Compassion Can Bring Up Difficult Emotions
  • How to Work with Backdraft for Emotional Healing
  • Practice: Soles of the Feet


Week Three: Lovingkindness
May 18, 2020
In Session Three, we explore the importance of lovingkindness when we or others are suffering. We’ll learn how to create individualized lovingkindness phrases and other strategies to support ourselves.
  • Lovingkindness Meditation Fundamentals
  • Meditation: Lovingkindness for a Loved One
  • Using Phrases to Cultivate Lovingkindness
  • Practice: Creating Your Own Lovingkindness Phrases


Week Four: Finding Our Inner Compassionate Voice
May 25, 2020

Session Four explores how to honor, understand, and witness the inner critic. Through a variety of practices, we’ll learn to nurture greater self-acceptance and invite our inner compassionate voice to come forward.

  • Meditation: Lovingkindness for Ourselves
  • Understanding the Stages of Progress on the Path of Self-Compassion
  • Exercise: Where Am I in the Stages of Progress?
  • Understanding Self-Criticism and Safety
  • Exercise: Motivating Ourselves with Compassion


Week Five: Living a Meaningful Life
June 1, 2020

Includes a Live Q&A with Dr. Kristin Neff

In this session, we learn to tap into the unlimited reservoir of compassion within us and all around us. We also take a deep dive into the unexpected benefits of suffering, explore our core values, and learn how to fully honor them, to bring more meaning to our lives.

  • Meditation: Giving and Receiving Compassion
  • Finding Value in Suffering
  • Exercise: Silver Linings
  • Exploring Your Core Values and Life Purpose
  • Exercise: Discovering Our Core Values
  • Practice: Living with a Vow to Bring Your Core Values into Daily Life


Week Six: Working with Difficult Emotions
June 8, 2020

In Session Six, we’ll learn to work with difficult emotions and discover that we can hold all of the good and bad that life has to offer us. We’ll engage many practical tools to work with these feelings in the moment, as they arise.

  • Strategies for Working with Difficult Emotions
  • Practice: Soften-Soothe-Allow
  • Understanding and Working with Shame
  • Practice: Compassionate Movement


Week Seven: Self-Compassion in Relationships
June 15, 2020
Relationships can be one of life’s greatest sources of joy, but also of pain. In this session, we’ll learn how to engage self-compassion to transform our connections with others.

  • Meditation: Compassionate Friend
  • The Pain of Connection
  • Practice: Self-Compassion Break in Relationships
  • Caregiver Fatigue
  • Self-Support for Caregivers
  • Practice: Compassion with Equanimity


Week Eight: Embracing Your Life and Yourself
June 22, 2020

Includes a Live Q&A with Dr. Chris Germer

To sustain our self-compassion day-to-day, joy and happiness are essential. In this final session of the course, we focus on cultivating these resources, while learning to fully embrace our lives and ourselves in the process.

  • Meditation: Compassion for Self and Others
  • Cultivating Happiness
  • Savoring and Gratitude
  • Exercise: Gratitude for the Big and Small Things
  • Self-Appreciation
  • Exercise: Self-Appreciation
  • Exercise: What Would You Like to Remember?
  • How to Continue Your Practice in Daily Life


2 LIVE Q&A Sessions

 

June 3, 2020 with Kristin Neff

June 24, 2020 with Chris Germer

Join the Waiting List!

Enrollment for The Power of Self-Compassion has ended.

Please sign up below if you would like to be notified when we reopen registration.

What Our Students Are Saying

Join more than 3,000 people who have experienced The Power of Self-Compassion
Tara A.
Tara A.
Read More
Both teachers had a wonderful approach, explained things very well, gave real-life examples and set a very positive tone for the entire workshop. They made this a wonderful, life-changing experience that far exceeded my expectations.
David F.
David F.
Read More
I appreciated all the ways, formal and informal, that Kristin Neff and Chris Germer created space for everyone and taught with their humanity and humility. This program was one of the best blends of teaching and practice that I've ever experienced. Powerful.
Susan U.
Susan U.
Read More
Really made it clear just how little compassion I give myself. What Dr. Neff says is so true—being compassionate with ourselves can open us up to a greater depth of compassion for others. Highly recommended.
Tara A.
Tara A.
Read More
Both teachers had a wonderful approach, explained things very well, gave real-life examples and set a very positive tone for the entire workshop. They made this a wonderful, life-changing experience that far exceeded my expectations.
David F.
David F.
Read More
I appreciated all the ways, formal and informal, that Kristin Neff and Chris Germer created space for everyone and taught with their humanity and humility. This program was one of the best blends of teaching and practice that I've ever experienced. Powerful.
Susan U.
Susan U.
Read More
Really made it clear just how little compassion I give myself. What Dr. Neff says is so true—being compassionate with ourselves can open us up to a greater depth of compassion for others. Highly recommended.
Previous
Next

Includes Weekly
Community Mentoring Calls

Be Part of an Ongoing Online Community Group and Learn from Experienced Mentors

Every participant in The Power of Self-Compassion will receive steady and compassionate support from a community of experienced mentors, personally selected by Chris and Kristin. Each week, you’ll be able to bring your questions, struggles, realizations, and other experiences to our online community mentoring calls. Calls are offered multiple days and times each week, so you can select from a variety of times that suit your availability. You’re invited to participate in as many calls during the duration of the course as you’d like, to further deepen your understanding of the material and apply it to your life.

Join Now and You’ll Also Receive
These Special Bonuses for Free:

Bonus #1
"Self-Compassion and Men"
1 hour of video content
with Chris Germer, PhD
($18.95 value)

Men, more often than women, see self-compassion as a weakness. Yet again and again, the opposite turns out to be true. For example, in a recent study, Iraq and Afghanistan war veterans with high self-compassion were much less likely to suffer PTSD symptoms—regardless of the severity of their combat experiences. In this video intensive, Chris guides us through principles and practices tailored to help men gain the proven benefits of self-compassion: higher motivation, drive, courage, and resilience in the face of setbacks.

Bonus #2
"Self-Compassion and Our Bodies"
1.5 hours of video content
with Kristin Neff, PhD
($18.95 value)

Research shows that how physically attractive we believe ourselves to be deeply influences our sense of self-worth. And that for women, it is the most powerful determinant. Fortunately, there’s also strong evidence that self-compassion is an excellent antidote to this harmful learned bias. In this bonus video session, Kristin helps us to accept and love our bodies, and to adopt a self-nurturing and healthier relationship with food.

Bonus #3
Self-Compassion Step by Step
6 hours of audio meditations,
practices, and teachings
with Kristin Neff, PhD
($48.97 value)

Here’s the perfect “on-the-go” audio companion for your online course, filled with dozens of essential guided meditations and practices taught in The Power of Self-Compassion—plus additional topics, stories, and exercises. The tracks and titles make it easy to find and play your favorites. Add this to your phone or portable music player to enjoy whenever you need some instant “listen anywhere” guidance with Kristin.

When You Enroll in
The Power of Self-Compassion, You’ll Receive:

Video sessions—over eight hours of weekly self-compassion training
Two live Q&A sessions with Chris Germer and Kristin Neff
Guided meditations and writing practices
Course workbook and guided journaling questions
Quick “in-the-moment” techniques for challenging situations
Home practices to dive deeper into your favorite topics

Plus

BONUS #1
"Self-Compassion and Men"

1-hour video intensive with Chris Germer, PhD

BONUS #2
"Self-Compassion and Our Bodies"

1.5-hour video intensive with Kristin Neff, PhD

BONUS #3
Self-Compassion Step by Step

over 6 hours of audio guided meditations, exercises, and teachings with Kristin Neff, PhD. One of our top-rated audio sets!

Frequently Asked Questions

To access your journey, you will need to:
 Log into your Sounds True account
• Click on “DIGITAL LIBRARY” (located in the navigation bar at the top of the page)
 Click on “ONLINE COURSES” (located on the left side of the page)
 Find The Power of Self-Compassion
 Click on “GO TO COURSE”
You may contact us Monday–Friday, 8:00 am–5:00 pm Mountain Time. Email: support@soundstrue.com
No. CE credits are available for purchase separately. You can purchase CE credits for this course here. You can find additional information on CE credits here.
>