Would you like to learn:
how to stop being so hard on yourself?
how to handle difficult emotions with greater ease?
how to motivate yourself with encouragement rather than criticism?
how to transform difficult relationships, both old and new?
theory and research behind mindful self-compassion?
how to become your own best teacher and best friend?
Through didactic teaching, meditation, informal practice, group discussion and homework exercises, this 4-week online course will introduce you to the fundamentals of mindful self compassion, empowering you to turn the concept of compassion inwards, in support of your own emotional development and acceptance.
What is the difference between mindfulness, self compassion and mindful self compassion? Mindfulness generally requires us to be able to pay attention to any experience or emotive feeling – positive, negative or neutral – with acceptance and without attaching constructs. Self-compassion is generally more embedded in developing an understanding and acceptance of solely negative experiences or emotions. Mindfulness within self-compassion is about using mindfulness in a more targeted way, to support emotional development with overcoming feelings of personal suffering (Germer, 2009).
The course draws on work by Kristin Neff, pioneering researcher in the field of self compassion, Brene Brown, Chris Germer, Elaine Beaumont, Tim Desmond and more. You will receive a list of recommended reading for those that wish to explore the topic more deeply.
Research on Self-Compassion
Psychological studies on self-compassion have revealed a huge range of benefits for those who indicate a strong disposition towards self-compassion, including better acceptance for negative experiences and the ability to move past difficult emotions (Leary et al, 2007).
Other key findings show that self-compassion is consistently linked to predicting lower levels of anxiety and depression; a greater ability to gain emotional control and self-soothe when stressed; improved relationship functioning, a range of positive psychological strengths including optimism, curiosity, initiative and emotional intelligence. Strong self-compassion has also been associated with positive health behaviours including exercising, dieting, seeking appropriate medical attention, and overcoming addictions.
When is the course and how often do we meet?
The sessions are online, on Sunday mornings, 10-11.30am. Our first session is Sunday 1st December and we meet for the following three Sundays, with the last session falling on Sunday 22nd December 2024.
The sessions start promptly at 10am and we will close at 11.30am sharp. The waiting room will be open for 15 minutes prior to the session, and where possible I will stay online for up to 15 minutes after the session has closed to answer any additional questions.
What platform will be used?
We will use Zoom as our online platform. You will receive the meeting details upon confirmation of your place on the course. The waiting room will be open 15 minutes before the start of the session, and I will stay online for 15 minutes after the session to answer any questions.
What will I need?
o A laptop with a reliable WIFI connection, with functional audio and camera
o Zoom correctly set up and tested in advance of the course
o A genuine desire to learn to treat yourself with more kindness and acceptance
o A commitment to practicing 10 minutes of mindfulness for the weekdays of the course (guided recordings will be provided)
o A dedicated quiet space in your home or work environment that you can ringfence for your practice during the course – if you’re fortunate enough to have a spare room, that is ideal, but it can even be a clean corner where you can place a cushion (facing the wall), a candle and a flower or a leaf in a glass of water
o A journal if you want to take your own notes (you will receive notes from each session)
o A candle and lighter for each of our live sessions
Do I need experience of meditation or mindfulness to benefit from the course?
No prior experience of mindfulness or meditation is required to benefit from this course. In fact, you will be arriving with what is known as ‘beginners’ mind’, which is a wonderful thing!
What is the cost of the course?
R500 Early Bird | for previous metta365 coaching clients or retreatants, or if you book and pay before Monday 21 October 2024.
R650 Regular Price
Payment plans are always possible: please contact me directly to discuss what could work for you.
about your facilitator
The course is facilitated by Nicci Cloete of metta365.com.
After studying Psychology at Stellenbosch University, Nicci worked at senior levels in corporate and non-profit in London and the USA before returning to South Africa to start a family. She continued to work and study as her children grew up; gained Level 1 and 2 Play Therapy certification, gained extensive experience within non-profit organisations, and ran a successful boutique yoga studio in Stellenbosch for a decade, as a side hustle.
Nicci decided in 2018 to consolidate her lifelong interest in human behaviour and wellbeing, extensive work experience, entrepreneurship and passions: coaching offered the perfect vocation in which to do so, and metta365 was born.
In addition to being a twice-certified coach, Nicci is a registered yoga teacher, breathwork facilitator, and mindfulness trainer for corporates including Woolworths Financial Services, SPAR, Food Lovers’ Market and Adidas. She runs courses and workshops on corporate wellbeing and offers regular silent retreats in beautiful locations across the country and abroad.
Nicci reads voraciously, constantly learning more about her fields of interest and attending training to ensure that she is up to date with the latest developments in the world of mindfulness, coaching and her other areas of expertise. She is currently enrolled in a 12-week training in Trauma-based Mindfulness through IMISA (Institute of Mindfulness South Africa) and she lives her mindfulness practice every single day as a single mother, a trauma survivor and recovering alcoholic with over a decade of joyful sobriety.
She is passionate about sharing what she’s learned, both in terms of what NOT to do as well as what to do, and her courses, silent retreats and workshops are always warm, welcoming and safe spaces in which to be fully human.
How do I confirm my place on the course?
Payment confirms your place on the course. Please use the following account details and send POP to nicci@metta365.com:
Standard Bank
metta365 (Pty) Ltd
Account number: 10168459491
Account type: Current
Branch code: 050610
How does the cancellation policy work?
Regrettably there is no refund if you are unable to attend the course, however you will still receive the notes and recordings.
What if I can’t make one or more of the sessions?
It’s not a problem, although this is an experiential course that flows from one session to the next, so you are strongly encouraged to attend all the sessions. If you can’t avoid missing a session, you will still receive the notes and recordings for the session in question.
To request further information, ask questions or book your space, please contact Nicci at nicci@metta365.com
