Start Your Day with Mindful Self-Compassion – 5 Days of Guided Practice with Anna Friis and Mara Elwood

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The Mindful Self-Compassion program is a journey—an adventure in self-discovery and self-kindness.

Empower your week with 5 days of Mindfulness and Self-Compassion practices that will help you kick start your Self-compassion tool box.

Self-compassion is the emotional attitude of mindfulness when we contact suffering. Whereas mindful awareness is typically directed toward moment-to-moment experience, self-compassion focuses on the experiencer. Mindfulness says, “Open to your suffering with spacious awareness and it will change.” Self-compassion adds, “Be kind to yourself in the midst of suffering and it will change.” Mindfulness asks, “What do I know?” and self-compassion asks, “What do I need?”

Self-compassion can be learned by anyone, even those who didn’t receive enough affection in childhood or who find it embarrassing to be kind to oneself.

It’s a courageous mental attitude that stands up to harm, including the discomfort that we unwittingly inflict on ourselves through self-criticism, self-isolation, and self-rumination when things go wrong. Self-compassion provides emotional strength and resilience, allowing us to admit our shortcomings, forgive ourselves, and respond to ourselves and others with care and respect, and be fully human.

Rapidly expanding research has clearly demonstrated that self-compassion enhances emotional well-being, reduces anxiety and depression, helps to maintain healthy habits such as diet and exercise, and is related to better personal relationships.

 

Mindful Self Compassion Daily Circle of Practice

 

Each day includes a gentle arrival, mindfulness practice and self-check-in.  The emphasis of this at-home experience is on enhancing emotional resources and personal capacities.

We are offering this course for free as an opportunity for you to rest into resources that will help you find calm in the chaos.

 

What’s includeded:

 

  • 5 days of practice (recorded during the LIVE offering of this course on Zoom)

    – Welcome and introduction to the 3 parts of MSC, with a short supportive touch and Self Compassion break practice.

    -45 min mindfulness practice.

    -45 min compassion for self practice

    -45 min breathing with Yin and Yang

    -45 min breathing for self and others practice

  • Each day includes an audio recording that you can listen to and additional resources like poems and Minful Self-Compassion informational pages.

 

What do others say about the Mindful Self-Compassion Teachings:

“Working with you has changed the most important relationship in my life .. the relationship with myself. For that, I am truly grateful.” Vanessa

INTRODUCING

Dr Anna Friis PhD
Anna is a health psychologist working in private practice in Auckland New Zealand, with a particular focus on mindfulness and compassion-oriented therapy. Following a high-paced corporate career, she has a particular interest in helping people find balance, ease and joy within their lives and workplaces. Anna has a PhD in Health Psychology from the University of Auckland, during which she created new scientific knowledge of the mental and physical health effects of self-compassion among diabetes patients. Her work has been published in several leading endocrinology journals.

She is a certified teacher of Mindful Self-Compassion and speaks regularly on this topic at conferences and workshops throughout New Zealand. Anna’s Website >>>
Mara Elwood (BA, B Ed., MA Ed.)
Mara is a New Zealand based Mindfulness and Meditation teacher and artist. She loves to create items from upcycled fabrics and sells these privately. Occasionally she will also create something for an art gallery exhibit, all from upcycled materials.

Mara is certified in Mindful Self-Compassion teaching and teaches regular classes and workshops in MSC, Mindfulness and Meditation on Waiheke and in Auckland for both adults and teens. She also gives talks and offers workshops to teachers, and health care professionals, or one-to-one coaching in meditation, mindfulness, and compassion. She believes that presenting mindfulness, meditation, and compassion training in a secular way, may enhance their availability and reach in the world.

Mara has studied Vipassana and Transcendental Meditation and received training in MBSR (Mindfulness-Based Stress Reduction) and Non-Violent Communication (with Marshal Rosenberg), she also completed training in Activity-based Mindfulness for Children. She regularly attends 10-day residential meditation retreats in New Zealand and abroad, committed to continuing her growth in Mindfulness and Meditation. Mara holds a Master of Arts degree in teaching and has taught a wide variety of ages.

Mara’s Website >>>

Get Started

Once your register for this Mindfulness Series you will have instant access to 5 days of mindfulness teachings and practices. This is a free offering to support you in your daily practice. Enjoy
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