One-on-One Self-Compassion Training

The art and science of treating ourselves like a good friend.

Most of us feel compassion for our close friends when they are struggling. What would it be like to receive the same caring attention from yourself when you needed it most? The first step is a shift in attention—recognizing that as a human being, you, too, are a worthy recipient of compassion.

Self-compassion involves being caring and supportive to ourselves: listening to ourselves with understanding; remembering we are not alone in our struggles; soothing, comforting, and protecting ourselves; and making changes out of self-love and a commitment to growth. 

Rather than adding to our to-do list, the practice of self-compassion incorporates tools and perspectives to employ on-the-spot anytime, anywhere. Compassion is considered to be an energizing emotion, and can help us to feel more connected with others and with our own inner resources and wisdom. 

I have found self-compassion to be transformative in my own life — treating myself with more kindness and understanding, setting boundaries, speaking with more authenticity and honesty. I have also found the practices to be transformative in the lives of my clients and workshop participants. I invite you to join me, and to explore what unfolds for you.

Self-compassion, defined

Defined by Kristin Neff (2003), three key components of self-compassion are self-kindness, a sense of common humanity, and mindful awareness.

  • Kindness: With self-compassion, we treat ourselves with kindness, care, and understanding, just as we would treat a friend we cared about.
  • Common Humanity: With self-compassion we see life’s many difficulties as part of the larger human experience. Acknowledging that others struggle too helps to lessen feelings of isolation.
  • Mindfulness: In order for us to respond to our struggles with compassion, we first have to know we are struggling. Mindfulness allows us to turn toward painful feelings and “be” with them as they are with a balanced state of awareness.

Mindful Self-Compassion (MSC) is an empirically-supported training program designed to cultivate the skill of self-compassion for personal growth. Based on the groundbreaking research of Kristin Neff and the clinical expertise of Christopher Germer, MSC teaches core principles and practices that enable participants to respond to difficult moments in their lives with kindness, care and understanding.

Benefits of Practicing Self-Compassion

Compassion and mindfulness are trainable skills — the more we practice, the more our capacity for mindfulness and compassion grows.

Research has demonstrated that self-compassion is strongly associated with emotional strength and wellbeing, resilience in coping with life challenges, lower levels of anxiety and depression, motivation with less fear of failure, and healthy habits.


One-on-one self-compassion training is a process to:

  • Enhance self-kindness and well-being
  • Soften self-criticism
  • Cultivate compassion and mindfulness
  • Explore motivation with less fear of failure
  • Work with difficult emotions
  • Cultivate compassion in relationships — caring for others without losing yourself
  • Customize practices for managing stress and overwhelm
  • Receive emotional support and insight
  • Explore your experiences through the lens of mindfulness and self-compassion
  • Draw from a range of evidence-based, embodied practices to access wisdom through the body, the mind, and the heart
  • Reflect on ways to apply learnings to everyday life, by bringing insight into lived experience.

Working Together

I work virtually with clients in any location and also offer in-person sessions in Brunswick, Maine.

I am a Trained Teacher in MSC and integrate evidence-based practices into one-on-one sessions.

Our sessions will include practices and/or meditations to build the skill of self-compassion, supported discussion to surface insights, and time to reflect on new ways to relate to the difficulties you face with mindfulness and compassion. We will also explore ways to customize and integrate the practices in your own life and to meet whatever challenges arise along the way.

My focus is on building a kind, authentic relationship with you, listening with non-judgment and compassion, asking questions and reflecting back what I hear to help you surface your own authentic insights, and providing support.

Services include coaching and teaching, and are not considered behavioral health services or therapy.

I recommend a minimum of 5 sessions as developing the skill of self-compassion in an authentic, embodied way takes some time. Our work can continue beyond the initial 5 sessions for continued reflection, learning, support and exploration.

However, you are welcome to try it out with a session or two, and explore how the work resonates with you.

Session rates

Standard rates are $125 per 50-minute session.

I also offer sliding scale rates for accessibility, $50-$120.


Schedule a free 20-minute consultation.

You are invited to schedule a 20 minute conversation to discuss your interest in working together, your goals, and to meet each other via Zoom. Please use the form below to schedule or use the form below to send me a note.


Get in touch

Questions, comments? Please send me a note.


be easy.
take your time.
you are coming
home.
to yourself.

-the becoming | wing

-Nayyirah Waheed


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