What is a Year of Compassion?
Join us for a remarkable and life-changing year, exploring mindfulness, self-compassion, and compassion for others. Accessible, steadily supportive, transformative.
Just one (1) hour per week, this is practical and doable.
What is this Year of Compassion about?
The Year of Compassion is a transformative year-long program designed to cultivate self-compassion through a progressive series of three specialized courses and a half-day retreat. Beginning with Mindful Self-Compassion, participants establish a foundational practice, nurturing the ability to treat themselves with kindness and care in challenging moments. The journey continues with Fierce Self-Compassion, where participants learn the courage to set boundaries and protect their well-being through assertive action. The final course, Self-Compassion for Shame, offers an in-depth exploration of using self-compassion to address the deeply ingrained patterns and emotions of shame. The series concludes with a half-day Compassion Retreat to consolidate learning and strengthen community bonds.
What are the Benefits of a Mindful Self-Compassion?
While each student's experience is unique, the published research has shown changes like these are common.
• Enhanced Emotional Resilience: Develop greater resilience to cope with anxiety and challenging emotions.
• Strengthened Self-Compassion: Cultivate a supportive relationship with oneself, countering self-criticism with empathy and kindness.
• Healthier Boundaries: Learn to assert boundaries and protect oneself from harmful interactions and self-destructive behaviors.
• Increased Self-Acceptance: Embrace imperfections and reduce feelings of shame and inadequacy.
• Empowered Decision-Making: Gain clarity and courage to make decisions aligned with personal well-being and integrity.
• Improved Relationships: Foster healthier, more authentic connections by practicing compassion toward oneself and others.
• Holistic Well-Being: Experience greater life satisfaction, balance, and personal fulfillment.
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What is Year of Compassion?
This is a progressive weekly series with the underpinning of mindfulness and includes the study of self-compassion as it informs compassion for self and others, how to be fierce, clear, and kind, and how to regulate and transform feelings of shame and unworthiness. Self-compassion involves treating oneself with the same kindness and understanding that one would extend to a friend. As Dr. Kristin Neff says, “Unlike self-criticism, which asks if you’re good enough, self-compassion asks, what’s good for you?” This program encourages participants to foster self-kindness, recognize common humanity, and practice mindfulness, enabling them to embrace their imperfections and enhance their well-being. Through weekly sessions, guided practices, and reflective exercises, participants will engage in both individual growth and community support, ultimately developing the tools to navigate life with resilience and compassion. This cultivation of self-compassion leads to greater and more authentic compassion for others
“If your compassion does not include yourself, it is incomplete.” - Jack Kornfield
Program Structure and Key Sessions
The Year of Compassion consists of three main courses:
1. Mindful Self-Compassion
Explore foundational self-compassion skills, with a focus on developing kindness toward oneself and recognizing common humanity.
2. Fierce Self-Compassion
This course deepens self-compassion with assertive practices for boundary-setting, self-protection, and empowering oneself to take action.
3. Self-Compassion for Shame
A course designed to address and transform shame, empowering participants to release feelings of inadequacy and foster greater self-acceptance.
Who is this Year of Compassion for?
This is designed for adults age 18 and older who are interested in exploring the intersection of mindfulness with compassion. The format and content are structured, practical, and easily accessible, suitable for newcomers, those who’ve explored mindfulness apps or books, and seasoned practitioners.
What is the flow of themes throughout the Year of Compassion?
This overview of the themes in the Year of Compassion provide the topics covered, course-by-course. There can be potential modifications based on the unique needs, insights, and discussions that may arise during class. These insights guide the Year of Compassion program, reinforcing the value of self-compassion in achieving a balanced, fulfilling, and empowered life.
Mindful Self-Compassion
Discovering Mindful Self-Compassion: Welcoming session, orientation to program, how to navigate MSC, setting intentions, Theory & Research on Self-Compassion.
Practicing Mindfulness: This session focuses on mindfulness as a prerequisite for self-compassion and explores the conceptual framework of mindfulness.
Practicing Lovingkindness: In this session participants explore conceptual differences between lovingkindness and SC and have direct experience of these practices.
Discovering Your Compassionate Voice: We review stags of progress in SC training, reflect on the course, and explore how to motivate ourselves with kindness rather than criticism.
Living Deeply: Participants identify core values, discover hidden meaning in their struggles, and acquire skills for listening to others in a deep, compassionate manner.
Meeting Difficult Emotions: This week we bring mindfulness and SC to difficult emotions and explore practical ways to work with strong emotions.
Exploring Challenging Relationships: We will explore different kinds of pain that arises in relationships and how we can hold the pain, and ourselves, in mindful self-compassion
Embracing Your Life: This session contains practices to help participants embrace the positive aspects of their lives, including themselves.
Fierce Self-Compassion
Discovering Fear Self-Compassion: Welcoming session, orientation to program, how to navigate Fierce SC, setting intentions, Theory and Research on Fierce SC.
Tender Acceptance: Session 2 focuses on tender acceptance. We need to have a strong foundation in tenderness because fierceness must ultimately be balanced and integrated with tenderness for wholeness and wellbeing.
Protecting Ourselves: Session 3 focuses specifically on fierce self-compassion in the form of protecting ourselves. If we care about ourselves we need to take action to make sure we are safe. This can include speaking up, demanding fair treatment or drawing boundaries.
Harnessing the Power of Anger: This session focuses specifically on fierce self-compassion in the form of anger. Anger is often misjudged as it is a useful evolved emotion that can help us protect ourselves and others.
Motivating Change: Learn how to use fierce self-compassion to motivate change. We will also explore how to find language and fierce loving-kindness phrases to encourage, support and empower themselves.
Meeting Our Needs: In this session, participants will understand how the energy of fierce self-compassion can be harnessed to lead a more fulfilling and satisfying life. In particular, it will help counter the focus on self-sacrifice and give participants permission to meet their own needs.
Finding Wholeness: In this session, participants will explore how gender dynamics can operate in relationships in ways that reinforce patriarchy. We will also explore our yearning for fulfillment in our relationships, and how the energy of self-compassion - especially when yin and yang are in balance - can be used to find wholeness and completeness within.
Finding Meaning: In this session, participants will: Learn how to use fierce self-compassion to make a commitment to bring meaningful change into the world. They will also learn to embrace the messiness of any attempt at social change, and to have compassion for this mess.
Self-Compassion for Shame
"Introduction to SC for Shame: Session 1 focuses on the concepts of self-compassion and shame, and how self-compassion is an antidote to shame. We start becoming aware of when shame arises (which is a lot!) and begin to respond with compassion—the Self-Compassion Break for Shame."
Practice Groups are intended to integrate and extend the information learned during the two-hour large group sessions in a small group. The class will be divided into smaller groups depending on the overall number of participants.
Self-Compassion for Shame (continued)
The Wish to be Loved: Session 2 focuses on the motivation behind shame, namely, the “wish to be loved.” Connecting with the “wish to be loved” increases our capacity to be compassionate with ourselves in the midst of shame, and it starts the process of uncovering when we were not loved and needed to be loved.
Practice Groups are intended to integrate and extend the information learned during the two-hour large group sessions in a small group. The class will be divided into smaller groups depending on the overall number of participants.
Origins of Shame: This session explores the meaning of shame and the motivation behind shame. It also provides theory and research as an on-ramp to the exercises and practices which are the centerpiece of each session.
Practice Groups are intended to integrate and extend the information learned during the two-hour large group sessions in a small group. The class will be divided into smaller groups depending on the overall number of participants.
The Compassionate Self: In Session 4, we explore the Inner Critic and the Criticized Self through the eyes of the Compassionate Self. Participants will evoke the Compassionate
Self in relationship to shame and explore different aspects of self-criticism from the perspective of the Compassionate Self.
Practice Groups are intended to integrate and extend the information learned during the two-hour large group sessions in a small group. The class will be divided into smaller groups depending on the overall number of participants.
Self-Forgiveness: In this session, we will learn self-forgiveness, tapping into our Compassionate Self to forgive ourselves. We can forgive ourselves for pain we have caused to others or to ourselves. In this session, we will focus specifically on pain we have caused to ourselves by self-criticism and other behaviors.
Practice Groups are intended to integrate and extend the information learned during the two-hour large group sessions in a small group. The class will be divided into smaller groups depending on the overall number of participants.
Compassion for Our Bodies: In this session, participants will understand the meaning of body dissatisfaction and body shame, and bring self-compassion to the experience of body shame. Begin to forgive themselves for the harm experienced and caused by feeling ashamed of their own bodies. Learn how to shift from shame to appreciation of the body.
Practice Groups are intended to integrate and extend the information learned during the two-hour large group sessions in a small group. The class will be divided into smaller groups depending on the overall number of participants.
Compassion for Our Parts: Participants will review the self-compassion phrases for shame that they have collected during the course and choose one that they would most like to hear in a moment of shame. Connect with a hidden part of the personality that is bearing the burden of shame and begin to relate compassionately with that part.
Practice Groups are intended to integrate and extend the information learned during the two-hour large group sessions in a small group. The class will be divided into smaller groups depending on the overall number of participants.
Returning Home to Ourselves: In this session, participants will explore what personal values have guided them throughout their lives in spite of shame and generate a phrase to remind themselves of a core value that is bigger than shame. Reflect upon how their lives would be different if they were free from the grip of shame. Review what they learned in the course and share with others what they would like to remember, going forward.
CLOSING OF THE YEAR
Half-Day Silent Retreat: This dedicated time to practice together and continue to integrate the experiences and learnings of the past year. There will be opportunities to connect and share.
What are the Key Learning Objectives of a Year of Compassion?
- Establish a Foundation of Self-Kindness: Understand the principles of Mindful Self-Compassion and practice responding to personal failures, stress, and emotional pain with care and support.
- Strengthen Assertive Compassion: Through Fierce Self-Compassion, develop the ability to protect oneself, set boundaries, and use assertive compassion to create change, as Pema Chödrön notes, “Compassion isn’t some kind of self-improvement project… it starts with compassion for all those unwanted parts of ourselves.”
- Address Shame and Self-Criticism: Apply self-compassion techniques to counter feelings of shame and inadequacy, fostering a resilient and balanced sense of self-worth.
- Integrate Mindfulness and Common Humanity: Cultivate mindfulness practices that recognize common humanity, allowing participants to accept their own suffering as part of the human experience.
- Harness Anger Constructively: Learn to use anger as a positive force in protecting oneself and achieving well-being, transforming it into energy for constructive change.
- Foster Long-Term Well-Being and Inner Peace: Develop tools for ongoing personal growth and compassion, empowering participants to continue their self-compassion journey beyond the program.
“Self-compassion is simply giving yourself the same kindness that you would give a friend." — Christopher Germer
What Science and Research inform and support this Year of Compassion?
Over the past two decades, a growing body of research has shown that self-compassion (defined as: “the feeling that arises when witnessing another’s suffering and that motivates a subsequent desire to help” (Goetz, Keltner & Simon-Thomas, 2010, p. 351)) has wide-reaching benefits for mental health, motivation, and relationships.
Self-compassionate people tend to experience less anxiety, depression, and shame, and they report greater emotional resilience and life satisfaction. They're also less likely to get stuck in cycles of rumination or harsh self-judgment, and more likely to maintain a sense of calm and clarity when things get tough (Odou & Brinker, 2014; Odou & Brinker, 2015; Raes, 2010; Johnson & O’Brien, 2013; Neff et al., 2018). Unlike self-esteem, which often depends on external validation, like looking a certain way or achieving success, self-compassion offers a more stable and unconditional sense of self-worth. It’s less tied to performance, less associated with social comparison or narcissism, and provides more reliable emotional support over time (Neff & Vonk, 2009; Kreiger et al., 2015).
Importantly, self-compassion doesn’t mean letting ourselves off the hook or avoiding responsibility. In fact, people who are self-compassionate are more likely to take ownership of their actions, apologize when they’ve hurt someone, and make positive changes in their behavior (Leary et al., 2007; Breines & Chen, 2012). They're also more persistent after failure and less afraid to try again (Kreemers et al., 2018). This gentle but honest approach to motivation is part of what makes self-compassion so effective. Rather than relying on self-criticism, which often undermines confidence and increases fear of failure, self-compassion creates an emotionally safe environment for growth. It helps us stay connected to what really matters, such as our health, our values, our relationships, even when things go wrong (Moore et al., 2018; Dundas et al., 2017).
Physically, self-compassion has been linked to healthier habits. Research shows that self-compassionate people are more likely to exercise regularly, eat well, drink less, and follow through with medical care (Magnus et al., 2010; Sirois, 2015; Terry et al., 2013). It also helps people cope more effectively with long-term stressors such as chronic illness, pain, trauma, and major life transitions like divorce (Sirois, Molnar & Hirsch, 2015; Wren et al., 2012; Sbarra et al., 2012).
In relationships, self-compassion seems to translate outward. Studies have found that those who are kind to themselves tend to be more understanding, empathetic, and supportive toward others. They're less likely to be jealous or defensive, and more likely to compromise in conflict and show compassion in close relationships (Neff & Beretvas, 2013; Yarnell & Neff, 2013; Tandler & Petersen, 2018; Wayment et al., 2016).
Research on specific self-compassion interventions has also shown promising results. A randomized controlled trial of the 8-week Mindful Self-Compassion (MSC) course found significant increases in self-compassion, mindfulness, and compassion for others, along with decreases in anxiety, depression, and emotional avoidance. Participants also reported greater social connectedness and happiness, with many of these gains lasting a year or more after the program ended. Notably, the benefits were linked to how regularly participants engaged in the practices taught in the course (Neff & Germer, 2013).
Sources Cited
- Breines, J. G., & Chen, S. (2012). Self-compassion increases self-improvement motivation. Personality and Social Psychology Bulletin, 38(9), 1133-1143.
- Dundas, I., Binder, P. E., Hansen, T. G. B., & Stige, S.H. (2017) Does a short self-compassion intervention for students increase healthy self-regulation? A randomized control trial. Scandinavian Journal of Psychology, 58(5):443-450.
- Goetz, J.L., Keltner, D., Simon-Thomas, E. (2010). Compassion: An evolutionary analysis and empirical review. Psychological Bulletin, 136(3), 351-374.
- Johnson, E. A., & O’Brien, K. A. (2013). Self-Compassion Soothes the Savage EGO-Threat System: Effects on Negative Affect, Shame, Rumination, and Depressive Symptoms. Journal of Social and Clinical Psychology, 32(9), 939-963.
- Kreemers, L. M., van Hooft, E. A., & van Vianen, A. E. (2018). Dealing with negative job search experiences: The beneficial role of self- compassion for job seekers' affective responses. Journal of Vocational Behavior, 106, 165–179.
- Krieger, T., Hermann, H., Zimmermann, J., & grosse Holtforth, M. (2015). Associations of self-compassion and global self-esteem with positive and negative affect and stress reactivity in daily life: Findings from a smart phone study. Personality and Individual Differences, 87, 288–292.
- Leary, M. R., Tate, E. B., Adams, C. E., Allen, A. B., & Hancock, J. (2007). Self-compassion and reactions to unpleasant self-relevant events: The implications of treating oneself kindly. Journal of Personality and Social Psychology, 92(5), 887-904.
- Magnus, C. M. R., Kowalski, K. C., & McHugh, T.-L. F. (2010). The role of self-compassion in women’s self-determined motives to exercise and exercise-related outcomes. Self & Identity, 9(4), 363–382.
- Moore, E., Holding, A. C., Hope, N. H., Harvey, B., Powers, T. A., Zuroff, D., & Koestner, R. (2018). Perfectionism and the pursuit of personal goals: A self-determination theory analysis. Motivation and Emotion, 42(1), 37-49.
- Neff, K. D. & Beretvas, S. N. (2013). The role of self-compassion in romantic relationships. Self and Identity, 12(1), 78-98.
- Neff, K.D. & Germer, C. (2013). A pilot study and randomized controlled trial of the Mindful Self-compassion program. Journal of Clinical Psychology, 69(1), 28-44.
- Neff, K. D. & Vonk, R. (2009). Self-compassion versus global self-esteem: Two different ways of relating to oneself. Journal of Personality, 77, 23-50.
- Neff, K. D., Long, P. Knox, M., Davidson, O., Kuchar, A., Costigan, A., Williamson, Z., Rohleder, N., Tóth-Király, I., & Breines, J. (2018). The forest and the trees: Examining the association of self-compassion and its positive and negative components with psychological functioning. Self and Identity, 17(6), 627-645.
- Odou, N., & Brinker, J. (2014). Exploring the relationship between rumination, self-compassion, and mood. Self and Identity, 13(4), 449-459.
- Odou, N., & Brinker, J. (2015). Self-compassion, a better alternative to rumination than distraction as a response to negative mood. The Journal of Positive Psychology, 10(5), 447-457.
- Raes, F. (2010). Rumination and worry as mediators of the relationship between self-compassion and depression and anxiety. Personality and Individual Differences, 48(6), 757–761.
- Sbarra, D. A., Smith, H. L., & Mehl, M. R. (2012). When leaving your Ex, love yourself: Observational ratings of self-compassion predict the course of emotional recovery following marital separation. Psychological Science, 23(3), 261-269.
- Sirois, F. M. (2015). A self-regulation resource model of self-compassion and health behavior intentions in emerging adults. Preventive Medicine Reports, 2, 218-222.
- Sirois, F. M., Molnar, D. S. & Hirsch, J. K. (2015): Self-Compassion, Stress, and Coping in the Context of Chronic Illness. Self and Identity, 14(3), 334–347.
- Tandler, N., & Petersen, L. E. (2018). Are self-compassionate partners less jealous? Exploring the mediation effects of anger rumination and willingness to forgive on the association between self-compassion and romantic jealousy. Current Psychology, 39(2), 750–760.
- Terry, M. L., Leary, M. R., Mehta, S., & Henderson, K. (2013). Self-Compassionate Reactions to Health Threats. Personality and Social Psychology Bulletin, 39(7), 911-926.
- Wayment, H. A., West, T. N., & Craddock, E. B. (2016). Compassionate values as a resource during the transition to college: quiet ego, compassionate goals, and self-compassion. Journal of The First-Year Experience & Students in Transition, 28(2), 93-114.
- Wren, A. A., Somers, T. J., Wright, M. A., Goetz, M. C., Leary, M. R., Fras, A. M., Huh, B. K., Rogers, L. L. (2012). Self-Compassion in patients with persistent musculoskeletal pain: Relationship of self-compassion to adjustment to persistent pain. Journal of Pain and Symptom Management, 43(4), 759-770.
- Yarnell, L. M., & Neff, K. D. (2013). Self-compassion, interpersonal conflict resolutions, and well-being. Self and Identity, 12(2), 146-159.
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