An Empowering 10-Week Online Course for Cultivating Self-Kindness and Emotional Resilience

Facilitated by MSC-Trained Teachers Heather Shaughnessy-Cato & Mary Marcdante

Course Dates:

• 10 Tuesdays, March 4th – May 6th, 2025 4 pm-6 pm Pacific | 5pm-7pm Mountain | 6pm-8pm Central | 7pm-9pm Eastern
  
• Bonus Half-Day Retreat on Saturday, April 6th, 2025 9am-12pm Pacific | 10am-1pm Mountain | 11am-2pm Central | 12pm-3pm Eastern

Are you ready to treat yourself with the same kindness and care that you show your closest friends? Mindful Self-Compassion (MSC) can help you do just that—and so much more. This 10-week course is rooted in the groundbreaking, evidence-based MSC program designed by Kristin Neff, PhD, and Chris Germer, PhD, to help build resilience, reduce stress, and create a more compassionate inner dialogue.

Thank you again for the recent MSC course that you offered. Your and Cheryl’s enthusiasm and warmth (along with your obvious facility with the material) helped our group of mostly introverts find safety and come together as a treasured group. As I mentioned before, I use the skills and exercises daily and am so grateful they are now part of my life. —Helane Fronek, MD

This Course is for You If:

• You feel overwhelmed or burned out and need a weekly space to recharge.
• You want to improve your self-care but struggle to find the time or motivation.
• You have a strong inner critic and want to cultivate a more compassionate voice.
• You need support for balancing work, relationships, and personal well-being.
• You’re ready to invest in yourself and explore how to live a more fulfilling, present life.

Thank you so much for the lovely retreat! It was a beautiful experience for me and a great reminder of how I can create silence in my life when I choose to. You both did a wonderful job of making it warm, welcoming, and so valuable! I loved the opportunity to practice the exercises that we have been learning in the Tuesday evening group! I look forward to taking these practices with me as I move forward in life! —Dale Paula Teplitz

In This Course You Will Learn:

• 7 meditations, 14 in-class exercises, and 20 informal practices, that can be used in your daily life
• A three-step process to meet overwhelm and face challenges with confidence
• The three most important questions to ask to create a healthier work-life balance
• A new way to respond to difficult relationships and caregiver burnout
• The power of a safe, welcoming community where you can be yourself.

Course Outline:

• Week 1: Introduction to Mindful Self-Compassion
• Week 2: The Myths and Truths of Self-Compassion
• Week 3: Practicing Mindfulness
• Week 4: Practicing Lovingkindness
• Week 5: Discovering Your Compassionate Voice
• Bonus Half-Day Meditation Retreat (Week 5)
• Week 6: Living Deeply and Discovering Core Values
• Week 7: Meeting Difficult Emotions
• Week 8: Self-Compassion for Shame
• Week 9: Exploring Challenging Relationships
• Week 10: Embracing Your Life

Class Size: Small classes (8-16 participants) for personalized attention and a supportive group dynamic.

Get to Know Your MSC Teachers:

Mary Marcdante  is a communication and stress management expert, author, trained Mindful Self-Compassion (MSC) teacher and the Communications Director for the Center for Mindful Self-Compassion. In addition to her teaching work, Mary is the author of three books on women’s health and well-being. After experiencing a string of significant life challenges, including divorce, cancer, the death of her parents, and financial loss, a friend suggested an MSC course. The positive impact was so transformative, she went on to take MSC teacher training and make a deeper commitment to sharing the gift of self-compassion practice with anyone facing their own struggles, helping them cultivate resilience, self-worth, and inner peace.

Heather Shaughnessy-Cato  is the founder of Wholehearted LLC. and a Certified Mindful Self-Compassion Teacher, Wellness and Health Coach, and Trauma-Informed Yoga and Mindfulness Instructor, with a diverse background in clinical mental health counseling, yoga, and mindfulness. For much of Heather’s life, she was kind to others but struggled to extend that same kindness to herself. When she discovered the power of self-compassion, everything began to shift. These practices have helped Heather navigate life’s uncertainties with greater ease, soften her inner critic, and build a more compassionate relationship with herself while also helping others on their journey toward self-kindness, resilience, and healing.

Course Considerations: Practicing self-compassion can be emotionally activating. If you’ve experienced a traumatic event recently we recommend waiting a few months before taking the course. While learning self-compassion, some difficult emotions may arise. MSC teachers are committed to providing a safe and supportive environment for this process to unfold. With this in mind, if for any reason you would like to talk more about your readiness to take the MSC program, please email one of the course instructors to schedule a brief consultation.

Course Pricing Options:

• $295 – Early Bird Special (Register by Monday, February 24, 2025, and save $100! Discount applied at checkout.)
  
• $395 – Standard Registration (Begins February 25 and available until the course starts.)

Prerequisite for MSC Teacher Training: You must attend at least 8 of the 10 sessions and the silent retreat to receive a completion certificate and be eligible for MSC Teacher Training.

Cancellation & Refund Policy: If you need to cancel, you will receive a full refund minus a $100 processing fee if canceled at least one week before the first class. Cancellations made after the first class but before the second class are eligible for a 25% refund. Unfortunately, no refunds will be issued after the second class begins. This policy helps us support scholarship opportunities and manage course commitments effectively. Thank you for your understanding and support.

Register Now: Click below to confirm your spot in this transformative course. Early Bird pricing is available until February 24th and will be applied at checkout.