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8-Week Course in 

Mindful Self-Compassion

The Mindful Self-Compassion Course (MSC) is an empirically-supported training program developed out of groundbreaking research by Dr. Kristin Neff and the clinical expertise of Dr. Christopher Germer.


MSC consists of eight 3-hour weekly classes, plus a half-day retreat, designed to cultivate self-compassion in daily life. Each class consists of instructional talks, experiential exercises, guided meditations, and group discussion. There are also home practices offered each week.

Topics Include: 

  • Discovering Mindful Self-Compassion

  • Practicing Mindfulness

  • Practicing Loving-Kindness

  • Discovering Your Compassionate Voice

  • Living Deeply

  • Meeting Difficult Emotions

  • Exploring Challenging Relationships

  • Embracing Your Life


Pause Meditation

133 SW 2nd Ave #300

Portland, OR 97204 


Dates TBC: 

We hope to offer an in-person class in 2022. We will continue to assess for safety and dates/times will be posted here once determined.


If you’d like to be notified of upcoming course dates, please sign up for our quarterly newsletter below.

Preparation + Commitment​

  • This program is designed for members of the general public, based on the values of equity, diversity, inclusion, and belonging. All are welcome!

  • No previous meditation or mindfulness practice is necessary.

To get the most out of the experience we ask that you commit to:

  • attending a minimum of 6 weekly classes​

  • 30 minutes a day of home practice (if possible) between classes 

This program satisfies one of the prerequisites to becoming an MSC Teacher. For more information please visit the CMSC website.

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