Soothing the Mind, Body & Heart: A Mini-Retreat
2-hour in-person experience

Sunday 12/3, 2 – 4 pm ET
Sundara Yoga

The transition to shorter days, colder temperatures, and the approaching holiday season can bring a mix of feelings and increased stress. Moments of transitions like these can be a fruitful time to turn inward and to offer ourselves soothing and comfort. 

Join this 2-hour mini-retreat to rest, replenish, and recharge. Together we will engage in:

• Gentle movement and restorative yoga
• Soothing meditations to relax and comfort the body
• Journal prompts for reflection
• Practical tips on “bringing your yoga off the mat” in stressful moments.

Following the session, you will receive links to guided versions of the meditations we will practice together in session, for those who wish to practice the meditations beyond our mini-retreat.

---

Introduction to Mindful Self-Compassion (Free)

Sunday, December 3rd, 6 – 7 pm EST
Via Zoom

Self-Compassion is the art and science of treating yourself like a good friend. Join us from anywhere for a free one-hour session to:

• Learn the three components of self-compassion
• Experience a self-compassion practice for difficult moments
• Resources to learn and practice MSC

---

Mindful Self-Compassion Program

Course Details: The 8-Week Mindful Self-Compassion (MSC) program, developed by Drs. Kristin Neff and Chris Germer, is an empirically supported training program designed to cultivate the skill of self-compassion for personal growth.

In this class you will discover:

• The science and physiology behind self-compassion
• Skills to practice self-compassion in your daily life
• On-the-spot practices for stressful moments
• How to soften self-criticism and perfectionism
• Meet difficult emotions with greater ease
• Manage burnout and caregiving fatigue

The course includes meditation, reflection and writing exercises, and group discussion, with a focus on in-session practice of the skills we are learning. No prior meditation experience is necessary.

A growing body of research demonstrates that self-compassion is strongly associated with emotional wellbeing, an ability to cope with life challenges, a healthier lifestyle, more satisfying personal relationships, and lower levels of anxiety and depression.

Course Options

Sundays, 5 – 7:30 pm EST
January 14 – March 10, 2024
Offered in partnership with Emily Whyte Rubin, Certified Mindful Self-Compassion Teacher
Approved by NASW-Maine for 22 Continuing Education Contact Hours
Includes Mindful Self-Compassion Workbook

Saturdays, 9:30 am – 12 pm EST
January 20 – March 9, 2024
Offered through the Krame Center for Mindful Living