Mindful Self-Compassion (MSC)
Break free from the exhausting cycle of self-criticism and discover what it feels like to truly have your own back
LIVE ONLINE COURSE
12 October - 7 December 2025
Does this sound like you?
🖤 Your inner voice is kind of a jerk - it has opinions about everything from how you look in the morning to that thing you said three days ago that keeps replaying in your head
🖤 You'd never talk to a friend the way you talk to yourself - somehow you can offer endless patience to everyone else but zero grace when you mess up
🖤 Perfectionism and shame are running the show - you either do things "perfectly" or you feel like a complete failure, and making any mistake sends you into a spiral of "I'm terrible at everything"
🖤 When big feelings hit, it's either total chaos or total shutdown - you either get completely swept away or try to stuff everything down (spoiler: it doesn't stay down)
🖤 You've tried everything and you're tired - affirmations feel fake, meditation apps gather digital dust, and that shelf of self-help books isn't helping much. The mean voice is still winning
🖤 You're genuinely ready for something different - maybe you're just starting to realise you need more self-compassion, or maybe you work with people (as a therapist, teacher, nurse, coach, manager - or any job really) and you know you can't pour from an empty cup much longer
This isn't just another course - it's 9 weeks that fundamentally change how you move through the world.
Here's what actually shifts:
The Real Changes You'll Notice
🖤 You'll finally stop being so brutal with yourself - that constant mental commentary of "you're doing it wrong" gets replaced by something much kinder and way more helpful
🖤 Difficult emotions become manageable - instead of drowning in anxiety or anger, you'll have actual tools to ride the waves without being swept away
🖤 You'll motivate yourself like a good coach, not a harsh critic - turns out encouragement works way better than beating yourself up (who knew?)
🖤 Your relationships improve - including the tricky ones - because you're not carrying around all that inner tension and defensiveness
🖤 You’ll gain genuine confidence that doesn’t depend on being perfect
🖤 You become your own best teacher - able to learn from mistakes without the shame spiral, and actually trust your own wisdom
What you’ll experience
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Module 1: Discovering Mindful Self-Compassion
Learn the 3 building blocks that transform your inner dialogue from critic to ally
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Module 2: Mindfulness
Learn the foundations (theory and practice) of mindfulness and develop the awareness to catch self-criticism before it spirals
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Module 3: Practising Loving Kindness
Replace that harsh inner voice with genuine warmth and encouragement that actually motivates you
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Module 4: Discovering Your Compassionate Voice
Quiet your inner critic and strengthen the wise, supportive voice that helps you navigate challenges
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Module 5: Living Deeply
Align your daily choices with what truly matters to you, free from perfectionism, shame and self-judgment
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Module 6: Meeting Difficult Emotions
Handle anxiety, anger, fear, shame and sadness with confidence instead of being overwhelmed or shutting down
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Module 7: Exploring Challenging Relationships
Transform how you show up in difficult relationships by bringing compassion to conflict and tension
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Module 8: Embracing Your Life
Create sustainable practices that keep this transformation alive long after the course ends
What exactly is Mindful Self-Compassion?
Mindful Self-Compassion isn't another wellness trend - it's a scientifically-proven approach developed by pioneers Dr. Kristin Neff and Dr. Christopher Germer that has transformed millions of lives worldwide.
The 3 Pillars That Change Everything:
🖤 Self-Kindness - Replace harsh self-judgment with the warmth you'd show a good friend
🖤 Common Humanity - Recognize that struggle connects us rather than isolates us
🖤 Mindful Awareness - Face difficulties without being overwhelmed by them
The science-backed results you can expect:
Research consistently shows that people who complete the 8-week MSC training experience:
✨ Genuine confidence that doesn't depend on being perfect
✨ Natural motivation from encouragement rather than criticism (you'll actually achieve more by being kinder to yourself!)
✨ Emotional resilience to navigate life's inevitable challenges
✨ Deeper, more authentic relationships as you show up fully as yourself
✨ Better physical health through reduced stress and improved self-care habits
✨ Greater overall happiness and life satisfaction
Why this works:
🌙 Emotional Resilience: Studies show self-compassion is one of our most effective tools for coping with major life challenges - chronic pain, loss, relationship difficulties, work stress (Sbarra, Smith & Mehl, 2012)
🌙 Better Relationships: Self-compassionate people create healthier partnerships, navigate conflicts more skillfully, and naturally extend more compassion to others (Neff & Beretvas, 2013)
🌙 Improved Health: People who practice self-compassion make better lifestyle choices - exercising regularly, eating mindfully, prioritizing healthcare (Magnus, Kowalski & McHugh, 2010)
🌙 Sustainable Growth: Unlike harsh self-criticism, self-compassion creates the emotional safety needed to take risks, learn from mistakes, and persist through challenges (Breines & Chen, 2012)
❌ Your Life Before Self-Compassion:
You wake up already bracing for your inner critic's commentary. Small mistakes trigger shame spirals that last for days. You can't give from an empty cup - your relationships suffer because you're constantly battling yourself. Sleep becomes elusive as self-criticism replays on repeat. You feel stuck in patterns you desperately want to change but don't know how to break.
✅ Your Life After Mastering Mindful Self-Compassion:
You start each day knowing you have your own back. When mistakes happen (because they're human), you respond with the same understanding you'd offer a dear friend. Difficult emotions still arise, but you have practical tools to meet them with presence rather than panic. Your relationships transform as you bring this compassionate awareness to your interactions. The inner critic still visits, but it no longer runs the show - you've developed a stronger, wiser inner voice that responds to life's challenges with courage and kindness.
Here’s what we’ll do together
🖤 9 Sunday afternoons that are just for you - We'll meet weekly on Zoom to explore a new piece of the self-compassion puzzle. Think of it as your weekly dose of kindness and self-care time.
🖤 Actually enjoyable 2.5-hour sessions - We'll mix learning with guided practices, gentle exercises, and real conversations. Share as much or as little as feels right - some people love to talk, others prefer to just listen and soak it in
🖤 A mini-retreat to go deeper - One Sunday we'll spend a bit longer together (3 hours) to really let this stuff sink in. It's like hitting the reset button, but gentler
🖤 Practices delivered to your inbox each week - You'll get guided meditations and simple exercises to try between our sessions. No pressure though - use what feels helpful
🖤 Something to show for your journey - You'll get a completion certificate (recognized by the US-based Center for Mindful Self-Compassion (CMSC) and some bonus materials to keep the momentum going after we're done
🖤 People who actually get it - There's something powerful about being in a room (even a virtual one) with others who understand what it's like to be stuck in your own head and dealing with a loud inner critic. You won't feel so alone in this
⏰ When we meet: Sundays, October 12 - December 7, 5:00-7:30 PM CET (that's 18:00 -20:30 in Finland, 10 AM-12:30 PM US Central)
Our retreat day: Sunday, 16 November, 5:00-8:00 PM CET
Your MSC teachers:
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Kate Lucas
Kate Lucas, a trained Mindful Self-Compassion teacher, brings warmth, humour, and a supportive presence to guide you through practices that foster resilience and self-care.
In addition to teaching MSC online, Kate shares these practices at Solstice Sanctuary in the US, where she volunteers with rescued farm animals. Her sanctuary work deepens her understanding of compassion in action — for ourselves, for each other, and for all beings. Kate also draws from her background in stand-up comedy and improv, using gentle humour to remind participants that self-compassion can be both healing and joyful.
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Sini Ramo
Sini Ramo (she/her) is a Yoga Alliance-certified yoga teacher (RYT-500), meditation and mindfulness teacher, solution-oriented life coach (LCAF Finland), and a Teacher-in-Training through the Center for Mindful Self-Compassion (CMSC). Through her work, Sini loves to help other highly sensitive introverts embrace their unique traits and gifts and build a meaningful life.
Sini is also a Gender and Inclusion Specialist and works in humanitarian settings around the world. Being from Finland, Sini is obsessed with saunas and loves to spend time in solitude in nature enjoying a strong cup of coffee.
What you’ll walk away with:
✨ A complete toolkit of practices that become yours for life - not temporary fixes, but lasting solutions
✨ The ability to quiet your inner critic and nurture your compassionate voice instead
✨ Practical skills to face difficult emotions with confidence rather than resistance
✨ A transformed relationship with yourself that ripples out into every araa of your life
✨ Professional enhancement if you work with others - these skills will deepen your client relationships and effectiveness
Course fee:
Live online course on Mindful Self-Compassion (MSC) 12 October - 7 December 2025, 17:00-19:30 CET + online retreat, access to practise resources, course materials and certification:
Early bird offer: EUR 399 (incl. VAT 25.5%) when you book before 5 October
Regular fee (after 5 October): EUR 477 (incl. VAT 25.5%)
NEWSLETTER SUBSCRIBER OFFER (valid until 21 September):
Click here to claim your offer and join the course for 329e
PAY IN 2 PARTS:
Enter code MSCPAYMENT1 to make 2 payments of 164,50e (2nd part billed 15 November 2025)
Possibility to also pay via invoice - email me sini@introvertyogi.com for this option.
We want you to be 100% satisfied with this course and your investment. This is why we offer a full refund if after the first session you decide the course is not a right fit for you.
Eight weeks. Real change.
A kinder relationship with yourself.
Everything you need to finally stop being your own worst enemy and start being your most compassionate ally.
Frequently asked questions:
Q: I've never done mindfulness or something like this before - is this course suitable for beginners?
A: Absolutely! This course is designed for all levels, and you don’t need to have a prior mindfulness or self-compassion practice or knowledge of these topics.
Q: How much time do I need to allocate for this course?
A: The core commitment is attending the weekly 2.5-hour live sessions. While this is the minimum requirement, the real magic happens when you incorporate brief daily practices into your life between sessions. Even 5-10 minutes of practice on most days can create meaningful shifts in how you relate to yourself.
Q: I struggle with consistency. How can I make sure this doesn't become just another obligation in my busy life?
A: This is exactly why the course is designed the way it is! We focus on simple, practical techniques that integrate into real life - not ideal, perfect life. The supportive community environment helps maintain motivation, and many participants find these practices so immediately beneficial that they naturally want to continue. That said, if you genuinely cannot set aside 2.5 hours weekly right now, it might be better to join a future course when you can fully participate.
Q: What if I miss a session?
A: Life happens! The live sessions will not be recorded to ensure privacy and authentic sharing. You will get a re-cap of all topics covered during the session into your inbox to support you in your home practice. To get the Certificate of Completion in the end, you will have to have attended a minimum of 6 of the 8 live sessions.
Q: When are the live sessions?
A: The live sessions are on Zoom every Sunday, starting 12 October and ending 7 December, for 2.5 hours each time. The session start time is 5 pm CET (6 pm Finland, 8 am US Pacific Time, 10 am US Eastern time - convert to your timezone HERE).
The live online 3-hour retreat takes place on Sunday 16 November at 5 pm CET (6 pm Finland).
Q: Is this therapy? How is it different?
A: While many find this course therapeutically beneficial, it's not therapy. Mindful Self-Compassion is an educational program teaching specific skills that complement therapy. Many therapists actually recommend this course to their clients! If you're currently in therapy, this course can work wonderfully alongside your therapeutic work.
Q: Will I have to share personal things during group discussions?
A: Never. You always control how much or how little you share. Many participants find value in listening to others' experiences, and sharing is always optional. We create a safe, respectful environment where everyone's boundaries are honoured.
Q: How does the certification work?
A: After completing the course, you will receive a Certificate of Completion. This certificate is approved and recognized by the US-based Center for Mindful Self-Compassion (CMSC), and enables you to for example enrol in further advanced MSC courses that require completion of the 8-week MSC core course (this course).
Q: What makes this different from reading books or using apps about self-compassion?
A: The live, interactive format creates a depth of learning that's difficult to achieve alone. You'll receive direct guidance, personalized feedback, and the powerful motivation of practicing alongside others. The community aspect often becomes one of the most treasured parts of the experience, creating connections and insights that solo learning simply can't provide. This course is the official science-backed and evidence-based course developed by self-compassion pioneers Dr Kristin Neff and Dr Christopher Germer.
Q: I'm worried self-compassion might make me complacent, lazy, selfish or less motivated. Is that true?
A: This is a common concern, but research shows the opposite is true! Self-compassion actually leads to greater resilience, motivation, and personal accountability than self-criticism. You'll learn how kindness toward yourself creates the emotional safety needed for genuine growth and positive change (for yourself and people around you!)
Q: How long will I have access to the course materials?
A: You'll have access to all materials for 3 months after the course concludes, giving you plenty of time to revisit sessions and reinforce your learning.
Let’s do this!
Got other questions?
Email me at sini@introvertyogi.com or DM on Instagram @introvertyogi
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