Mindfulness and Self-Compassion Course (MSC)
The Mindfulness and Self-Compassion Course is a training designed to help participants discover inner resources, build resilience, and improve emotional coping. It is meant to help deal with old emotional wounds in a new way and develop practical skills for facing new challenges with strength and compassion. Over eight weeks, through three-hour sessions and a half-day mini-retreat, participants explore how they typically respond to difficulties and learn to support themselves with the same kindness they would offer a dear friend.
MSC is an evidence-based intervention created to reduce stress, anxiety, and depression. It was developed by psychologists Kristin Neff (PhD, University of Texas at Austin) and Chris Germer (PhD, clinical psychologist). The course is especially suitable for those who are self-critical or have low self-esteem.
The course includes:
- Brief theoretical introductions
- Practical exercises
- Meditations
- Self-reflection opportunities
Participants may share as much of their experience with the group as they feel comfortable—no prior meditation experience is necessary.
(Mindful Self-Compassion, MSC)
Date and location:
March 25 – May 20, 2025, in Kalamaja, Tallinn
Studio Tasapisitasakaal, Graniidi 1
8 Tuesday sessions, 17:30–21:00 (except April 15!)
Plus one Saturday session on May 3, 12:00–16:00
Group size: 10–14 people
Instructors:
- Ann-Liis Ojaots, clinical psychologist-psychotherapist, MSC Trained Teacher
- Kristjan Martin Kasterpalu, psychiatry resident, MSC Trained Teacher
Participation fee: €390 (includes coffee/tea breaks and snacks)
What you’ll learn:
- How to support yourself in difficult moments
- How to motivate and encourage yourself with kindness rather than criticism
- How to manage difficult emotions like anger, shame, and guilt
- How to value yourself and your everyday life
- How to enjoy daily moments and experiences
- How to calm a distracted mind and be present in the here and now
Participation is often a therapeutic experience, known to reduce anxiety, depression, and stress. A diagnosis is not required to attend. In the case of diagnosed mental disorders, this course is not a replacement for medication or psychotherapy. In some cases, it may be better to first begin psychotherapy and then join the course during or afterward.
A pre-course video meeting will be held to ensure that participation is safe and appropriate for you and to clarify mutual expectations.
Register for the course and pre-meeting:
https://forms.gle/e2HXhj8vujF9Tmx36
More info about self-compassion research: