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Rocky Rapids
Mindful Self-Compassion Trainings


    Compassion Cultivation Training (CCT)


     This 8-week training developed at Stanford University Center for Compassion and Altruism Research and Education (CCARE)

     The 8-week CCT journey

     Week 1    Steady & calm the mind

     Week 2    Loving-kindness & compassion for a loved one

     Week 3    Compassion for oneself

     Week 4    Loving-kindness for oneself

     Week 5    Common humanity & developing appreciation for others

     Week 6    Compassion for others

     Week 7    Active compassion practice

     Week 8    Integrated daily compassion cultivation practice


     When faced with difficulty and stress, we can meet life with steadiness and respond from a place of courage and resilience.  Stress and struggle are a natural part of life. We train people and groups to move through life and its challenges with a steady mind, from a place of connection and inner strength.


What to Expect


CCT is an 8-week course, including:

  • Weekly 2-hour class, with lectures, discussions, & in-class interactive exercises

  • Daily meditation practices that progress from week to week

  • “Homework” to help you move new practices into long term habits

While everyone will have their own unique experience, research has shown CCT can lead to increased:

  • Happiness and calmness

  • Acceptance of emotions as they are

  • Self-acceptance

  • Job satisfaction

  • Self-caring behavior

  • Compassion for self and others

  • Openness to receiving compassion from others

Compassion Cultivation Trainings 
  Mindful Self-Compassion (MSC)  


     Mindful Self-Compassion (MSC) is an empirically-supported, 8-week training program designed to cultivate the skill of self-compassion.  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.  Self-Compassion can be learned by anyone and is a key ingredient in healthy self-care.

     The three key components of self-compassion are self-kindness, a sense of common humanity and balanced, mindful awareness.  Kindness opens our hearts to suffering so we can give ourselves what we need.  Common humanity opens us to our essential interrelatedness so that we know we aren't alone.  Mindfulness opens us to the present moment, so we can accept our experience with greater ease.  Together they comprise a state of warm-hearted, connected presence.

     Rapidly expanding research demonstrates that self-compassion is strongly associated with emotional wellbeing, less anxiety, depression and stress, maintenance of healthy habits such as diet and exercise, and satisfying personal relationships.  And it's easier than you think.

After participating in this workshop, you'll be able to:

     1.  Practice self-compassion in daily life

     2.  Understand the empirically supported benefits of self compassion

     3.  Motivate yourself with kindness rather than criticism

     4.  Handle difficult emotions with greater ease

     5.  Transform challenging relationships, old and new

     6.  Manage caregiver fatigue

     7.  Practice the art of savoring and self-appreciation

What to Expect


     Program activities include meditation, short talks, experiential exercises, group discussion and home practices.  MSC is a workshop rather than a retreat.  The goal is for participants to directly experience self-compassion and learn practices that evoke self-compassion in daily life.

     MSC is primarily a compassion training program rather than mindfulness training like Mindfulness-Based Stress Reduction (MBSR), although mindfulness is the foundation of self-compassion.  MSC is also not psychotherapy insofar as the emphasis of MSC is on building emotional resources rather than addressing old wounds.  Positive change occurs naturally as we develop the capacity to be with ourselves in a kinder, more compassionate way.

     MSC includes 8 weekly sessions of 2.5 hours each in addition to a 4 hour retreat. Prior to registering, participants should plan to attend every session and practice mindfulness and self-compassion at least 30 minutes per day throughout the program. 

     No previous experience with mindfulness or meditation is required to attend MSC.  To insure safety, participants are asked to provide background information when they register for the program.  All submitted information will be kept confidential.

     It is recommended that participants read one or both of the following books before or during the program:

  1. Self-Compassion:  The proven Power of Being Kind to Yourself, by Kristen Neff

  2. The Mindful Path to Self-Compassion, by Christopher Germer

Jill teaches MSC with co-teacher Judy Clarke. 

     Judy Clarke, M.Ed. Counseling Psychology, is the owner of Team HR, a firm offering training, coaching, mediation, facilitation, organizational and change management services.  Judy has over 30 years’ experience as an organizational development and change management consultant with a background in mental health counseling.  Judy was trained and certified by William Bridges, creator of the transition model, and is teacher trained in Mindful Self-Compassion by UC San Diego’s Center for Mindfulness.

   To sign up for public MSC Workshops click HERE.

Self-Compassion for the Healthcare Communities (SCHC)

      Have you ever wondered if there was a skill you could use to help you sustain real compassionate care for patients in the face of competing demands like technology and documentation, time pressure, patient trauma and fatigue? 

Burgeoning research is showing that self-compassion skills can be of particular benefit to health care professionals, allowing them to experience greater satisfaction in their caregiving roles, less stress, and more emotional resilience.  The good news is that self-compassion skills are trainable and build your capacity to handle stressful challenges.

      Self-Compassion Training for Healthcare Communities (SCHC) is a 6-hr evidence-based healthcare adaptation of Mindful Self-Compassion, the empirically supported program of Dr. Kristin Neff at UT Austin and Dr. Chris Germer at Harvard Medical School. This training aims to improve wellbeing and personal resilience in healthcare professionals by teaching mindful self-compassion skills to deal with distressing emotional situations as they occur at work and at home.  

     In research published in the Journal of Clinical Psychology the SCHC program was found to significantly: 



  • depression

  • stress

  • secondary traumatic stress

  • burnout


  • self-compassion

  • mindfulness

  • compassion for others

  • job satisfaction in healthcare professionals

     As opposed to other self-care techniques, self-compassion practices can be used on the spot while at work with patients and colleagues.  As a participant of the program you can learn the following objectives:

  • Be able to describe the key components of self-compassion and mindfulness and how they can be integrated into your role as a healthcare professional.

  • Be able to explain the difference between empathy and compassion and utilize strategies to avoid emotional exhaustion.

  • Be able to practice techniques to increase self-compassion at work and everyday life.

  • Practice at least one skill from each session to care for yourself emotionally while caring for others who are experiencing difficulty.

     The Self-Compassion Training for Healthcare Communities program meets for six 1-hour sessions.

      "A moment of self-compassion can change your entire day. A string of such moments can change the course of your life."   

Chris Germer, PhD

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