Workshops & Courses

Elevate your self-care.

Introduction to Self-Compassion
Free, One-hour workshop

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

Offered via Zoom

Tuesday, August 2nd, 7 – 8 pm ETRegister
Tuesday, August 23rd, 7 – 8 pm ETRegister
Tuesday, September 13th, 7 – 8 pm ETRegister

Sunrise Yoga + Loving-Kindness Meditation
4 sessions

“We can choose to transform our minds so that they embody love.” – Sharon Salzberg

Fridays, 7:30 – 8:30 am
August 19th, 26th, September 2nd, 9th

In-person at Sundara Yoga
Free / Donations accepted for BIPOC scholarships for the Sundara Teacher Training Program.

Metta, or Loving-Kindness meditation, involves the repetition of phrases during meditation, such as “May you be happy, may you be safe …” to connect with the fundamental goodness in our own hearts.

Practicing Loving-kindness meditation can help us to:

  • Cultivate unconditional friendliness toward ourselves and others
  • Deepen our understanding of our habitual reactions
  • Explore our relationship with difference in an embodied way
  • Train to bring a more spacious, kind, peaceful awareness to our everyday lives.

This series will include 20-30 minutes of a sunrise yoga flow, followed by 20-30 minutes of guided Loving-Kindness meditation. Attend any or all sessions. All are welcome!

August 19th: Traditional Metta Meditation
A practice of offering kind wishes toward ourselves and then to others, such as a loved one, someone neutral, someone we find difficult, and all beings everywhere. Explore this ancient practice and consider its applications in our modern lives.


August 26th: Loving-Kindness Toward Ourselves
Perfectionism, self-criticism, self-doubt are experiences many of us struggle with. This Loving-Kindness meditation will help us to turn our loving-kindness toward ourselves and begin to develop or deepen our capacity for unconditional friendship toward ourselves.


September 2nd: Exploring Our Habitual Reactions
As humans, we tend to cling to that which is pleasant and push away the unpleasant. Engage in a Loving-Kindness meditation to explore practical ways to soften these tendencies and bring more balance to life.


September 9th: Loving-Kindness in Daily Life
Loving-kindness can be incorporated into our everyday lives through informal practices – walking, standing in line at the grocery store, driving in the car, and washing the dishes. We will engage in a range of informal practices to explore how to practice Loving-Kindness in “small moments, many times” throughout the day.

Mindful Self-Compassion Program
10-week course

Join us for the empirically-supported Mindful Self-Compassion (MSC) program to pause, rest and reflect, and to gently expand your capacity to navigate life’s many ups and downs with a bit more compassion, wisdom and ease.

Course Schedule
Tuesday evenings, 7 – 9 pm ET
October 11 – December 20, 2022
3-hour virtual retreat on Sunday, November 20th, 3 – 6 pm ET
No class on November 22nd
All course sessions will be delivered virtually via Zoom

Registration Fees
Pay what you can. Choose the registration rate that reflects your current circumstances:

  • $495 USD – Covers the cost of the course + provides support for others to join the course
  • $395 USD – Covers the cost of the course
  • $295 USD – Available to anyone with less resources at this time.

The Mindful Self-Compassion Workbook, by Kristin Neff and Christopher Germer (2018) is included with all registration levels.

Course Details
This course includes 23 hours of training and practice. It is an immersive exploration of self-compassion, offering highlights of relevant research and theory, self-compassion meditations and exercises, discussions, and a retreat — with time between sessions to apply what you learn about self-compassion to your own life.

Course Objectives- The course aims to help participants to:

  • Practice self-compassion in daily life
  • Soothe and comfort yourself in the midst of difficulty
  • Motivate yourself with kindness rather than criticism
  • Practice loving-kindness for yourself and others
  • Handle difficult emotions with greater ease
  • Work with practices to transform challenging relationships
  • Manage caregiving fatigue
  • Practice the art of savoring and self-appreciation
  • Engage in compassionate listening

This course is the empirically supported Mindful Self-Compassion (MSC) program, developed by Drs. Kristin Neff and Chris Germer.

Attending the MSC course is a prerequisite for MSC teacher training and for the Self-Compassion in Psychotherapy Certificate Program offered through the Center for Mindful Self-Compassion.


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