Mindful Self-Compassion
The day came when the risk to remain tight in a bud
was more painful than the risk it took to blossom.
Anaïs Nin
Mindful Self-Compassion (MSC) Classes
MSC Class
When: Wednesdays, 5-6:30 pm PST / 8-9:30 pm EST
Dates: 6/10/26, 9 Weeks
Where: Live Online (TEAMS)
$525
Less than the costs of 3 therapy sessions ($69 per class)
RegisterMSC: Sutter Center for Psychiatry
When: Wednesdays, 11 am–12:30 pm PST
Dates: 1/7/26–3/4/26
Where: Live Online for Sutter Center for Psychiatry
Private Specialized Training for Professionals
To register, contact your supervisor or director
Contact Us for DetailsWhen you enroll, you're not just taking a class—you're joining our practice community. That means:
✓ Certification of Completion ✓ Access to Annual Silent Retreat ✓ 2 free classes to maintain your growth
Instructor: Dr. Amir Ramezani, Certified MSC & MBSR Teacher, Psychologist
What is Self-Compassion?
Training Engagements:
How Self-Compassionate Are You?
There are three parts to Self-Compassion: Self-Kindness vs Self-Criticism. Common Humanity vs Isolation. Mindfulness vs Over-identification. Take a brief true-false self-compassion quiz. If you answered false to any of the items, you may benefit from this MSC program.
- I tend to be kind and gentle with myself when I make mistakes, fail, or hurt (vs beat myself up, critical, strict, and harsh)?
- I accept that being human means being imperfect, making errors, and facing challenges (vs isolating, feeling alone, and disconnecting from life)?
- I try to be aware of my emotions, thoughts, and body reactions in a moment of suffering (vs over-identifying with my thoughts and emotions, ruminating, or overthinking)?
Resources: Neff, K. D. (2003). Development and validation of a scale to measure self-compassion. Self and Identity, 2, 223-250. Raes, et al. (2011). Construction and factorial validation of a short form of the Self-Compassion Scale. Clinical Psychology & Psychotherapy. 18, 250-255.
What is MSC?
Despite our genuine kindness and love we have for people in our lives, we often treat ourselves harshly when we experience difficulties. Imagine if we could extend the same compassion to ourselves. What if we could nurture an inner voice that supports us during difficult times, allowing us to grow and discover new ways? This is the essence of MSC, a groundbreaking program developed by psychologists Kristin Neff and Christopher Germer, based on 20+ years of rigorous research and practice. MSC teaches you how to use mindfulness and compassion to soothe yourself in times of distress, build deeper and genuine connection with yourself and others, and embrace yourself with acceptance and love in moments of suffering. Self-compassion has been scientifically proven to enhance wellbeing, resilience, and self-esteem, while reducing burnout, depression, anxiety, and stress. MSC is not just a program, it is a way of living. Living with ourselves. It is a journey of discovering the power and beauty of your own “power and beauty.” It is a gift that you can give to yourself and to the world. Join us and start your MSC journey.
Suggested Readings While Taking this Class:
- Mindful Path to Self-Compassion by Chris Germer (or Self-Compassion by Kristen Kneff)
- Mindful Self-Compassion Workbook by Kristen Kneff and Chris Germer. Some worksheets from this workbook will be included with your class registration.
What You Will Learn?
- How to handle difficult emotions with greater ease
- How to stop being so hard on yourself
- How to motivate yourself with kindness rather than criticism
- Skillfully transform difficult relationships
- Incorporate mindfulness and self-compassion at home and into your daily routine
- Understand the science and benefits of self-compassion
- How to become your own friend and teacher
Watch Our Orientation Video
Take a moment to review our orientation video to help prepare for class:
What to Expect
Session Overview
Session 1: Discovering Self-Compassion
- Experience compassion firsthand and learn the three components of self-compassion. Practices include the Self-Compassion Break and Affectionate Breathing.
Session 2: Practicing Mindfulness
- Explore how mindfulness helps us face thoughts and emotions without judgment. Learn about resistance and “backdraft” when we begin to treat ourselves kindly.
Session 3: Cultivating Loving-Kindness
- Strengthen your capacity to care for yourself and others through Loving-Kindness Phrases and Compassionate Movement.
Session 4: Finding Your Compassionate Voice
- Transform your inner critic and motivate yourself with kindness. Practices include writing a Compassionate Letter and self-motivation exercises.
Session 5: Living Deeply with Compassion
- Apply self-compassion to relationships, work, and personal growth. Explore mindful speech, compassionate listening, and finding meaning in suffering.
Session 6: Meeting Difficult Emotions
- Learn to navigate emotions like anger, fear, and shame with grace. Practices include Soften-Soothe-Allow and Being with Shame.
Session 7: Navigating Challenging Relationships
- Bring compassion to difficult relationships. Practice Meeting Unmet Needs and Compassion with Equanimity.
Session 8: Embracing Your Life
- Reflect, celebrate growth, and practice joy and happiness. Includes Gratitude for Small Things and Self-Appreciation.
Ready to Join?
Each Week:
- Home practice is a major part of MSC. Each week you will receive emails, handouts, worksheets, and/or audio guided mindfulness and self-compassion practices. Make an appointment in your calendar to engage in a minimum of 1 hour home practice per week.
- Show up to class on time as we begin with an “opening meditation.”
Instructor(s):
- Amir Ramezani, PhD is a Certified MSC Teacher, Certified MBSR Teacher, psychologist, Trained MBCT Teacher, who enjoys creating a warm, supportive, and nurturing class. With years of experience teaching in various settings, such as classrooms, retreats, and academic centers, Amir brings a unique blend of expertise and compassion to his classes. He’s had the privilege of learning directly from the pioneers of MSC, MBSR, and MBCT, including Christopher Germer, Kristin Neff, Jon Kabat-Zinn, and Zindel Segal. Alongside a Diversity, Equity, and Inclusion Committee, he was one of the credited contributors to the “Mindful Self-Compassion Teacher Guide” book. Beyond teaching, Amir is an active researcher in the fields of mindfulness and self-compassion, with several publications in scientific journals and books in integrative health and neuroscience. Amir’s passion for MSC shines through in his teaching, and he takes joy in sharing his personal and professional meditation practices with his students. Sometimes, there might be other instructors or assistants in this program to support everyone along the way.
For Professionals Seeking Future Training in MSC:
- Since you will be taking an MSC class with a Certified MSC and MBSR Teacher, your attendance can count towards future MSC Teacher Trainings. Please email us and let us know if you would like to get proof of attendance to go for future MSC Teacher Trainings or interested in MSC or MBSR mentorship.
Wellness Service:
- These classes and trainings are wellness services and aim to increase your quality of life. While classes maybe therapeutic, they are not meant to serve as or be a substitute for psychotherapy or mental health services, and do not constitute a doctor-patient or therapist-client role. Please note that if you are experiencing severe psychiatric distress (e.g., suicidal thoughts in the last month), it maybe helpful to consult with us and/or a behavioral health professional to see if this class is right for you at this stage of your wellness journey, before starting a class. Our team would be happy to talk with you in case you have any questions before starting class (email us).
Registration:
- $525 to register for the class. Click here to register. After payment is received, you will be sent a TEAMS video link one week prior to the start date.
- Please download Microsoft TEAMS before class starts. Practice entering a video call and using the on-off audio and camera feature.
Paying it Forward? Sponsor a Person to Attend this Class (e.g., a student, person in need, friend, or family):
- Ever wanted to support another person’s wellbeing? Ever think of inviting or sponsoring someone to attend the class who really needs it? “Paying it Forward” – This idea is more than just an act of generosity; it’s about igniting a chain reaction of positivity and kindness that ripples through society. Imagine the joy that comes from sharing knowledge and opportunities with others, knowing that your gesture not only brings happiness to both you and another, but also enriches goodness in our community and the world. When you pay it forward, you’re not just investing in individuals; you’re investing in the collective well-being of society. By extending a helping hand, you’re empowering individuals to access transformative experiences they might not otherwise afford.
Two Options to Pay it Forward:
- First Option: You can sponsor someone you know to attend the class. If there is a person who you like to give the gift of attending this class or if you like to purchase this class for them, please 1) register below, 2) select the number of registrations below, and 3) email us with how you like us to use your givings.
- Second Option: You can support scholarships that support people with financial hardship or students receiving training. Your givings can be used towards our training scholarships for students with disadvantaged backgrounds or for those with financial and economic hardships. We also have a list of individuals who are from disadvantages financial backgrounds who can benefit from this program. Similar to he first option, please 1) register below, 2) select the number of registrations below, and 3) email us with how you like us to use your givings.
Registration