The Faculty and Staff Assistance Program offers mindfulness-based courses for faculty, staff, residents, postdocs and clinical fellows. Due to COVID-19, we have suspended this program until further notice.
The purpose of the eight-week mindfulness based self-compassion course is to increase self-awareness through a heart-centered approach. Through the lens of self-compassion, this mindfulness course will promote greater self-acceptance, an increased ability to allow difficult emotions, and provide self-soothing techniques during moments of inner chaos. Through practice, planting the seeds of mindfulness self-compassion can result in the healing of old self-defeating patterns such as self-criticism and blame. Over time, and with the support of a group, the subtler qualities of self-compassion, wisdom, and inner stability can emerge. The group will be open to all UCSF faculty, staff, residents, postdocs and clinical fellows.
Mindfulness research results
(American Psychological Association, 2012)
- Mindfulness-based self-compassion programs have been shown to increase self-compassion, mindfulness and well-being (Kneff & Germer, 2012)
- Mindfulness has been linked to increased self-compassion, empathy and strong associations to positive psychological functioning (Birnie, Speca, Carlson, 2010)
- Self-compassion has been found to be an emotionally positive self-attitude that can protect against the negative consequences of self-judgment, isolation and rumination (Neff, 2003)
- Less emotional reactivity (Ortner et al., 2007)
- More cognitive flexibility (Davidson, 2000; Davidson, Jackson, & Kalin, 2000). It helps people become less reactive, develop the skill of self-observation, develop more adaptive responses to stressful or negative situations
- Relationship satisfaction (Barnes et al., 2007; Wachs & Cordova, 2007); the ability to respond well to relationship stress and the skill in communicating one's emotions to a partner
- A meta-analysis of 39 studies indicated that mindfulness reduces stress, anxiety, depression, somatic distress, and increases emotional regulation (Hoffman et al., 2010)
This eight-week program introduces participants to mindfulness practice through a self-compassionate lens in the form of sitting meditation, body awareness and mindful movement. The program will start with a one-hour information session to introduce mindfulness practice. The group sessions will be held for one hour once a week over the eight weeks.
- Book: Living With Our Heart Wide Open: How Mindfulness and Compassion Can Free You From Unworthiness, Inadequacy, and Shame (Steve Flowers and Bob Stahl)
- Meditations led by Dr. Ana Dolatabadi, UCSF
- Sitting Meditation
- Body Scan Meditation
- Walking Meditation
- Senses Meditation
- Recordings: Access recordings of the meditations via Box.
Birnie, K., Speca, M., & Carlson, L.E. (2010). Exploring self compassion and empathy in the context of mindfulness based stress reduction (MBSR).Stress and Health, 26(5), 359-371.
Davis, D. & Hayes, J. (2012, July). What are the benefits of mindfulness. Retrieved from http://www.apa.org/monitor/2012/07-08/ce-corner.aspx
Neff, K. (2003). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. Self and identity, 2(2), 85-101.
Neff, K.D., & Germer, C.K. (2013). A pilot study and randomized controlled trial of the mindful self compassion program. Journal of clinical psychology,69(1), 28-44.
Ortner, C.N., Kilner, S. J., & Zelazo, P.D. (2007). Mindfulness meditation and reduced emotional interference on a cognitive task. Motivation and emotion, 31(4), 271-283.
Wachs, K., & Cordova, J.V. (2007). Mindful relating: Exploring mindfulness and emotion repertoires in intimate relationships. Journal of Marital and Family therapy, 33(4), 464-481.
- UCSF Osher Center: offering Mindfulness-Based Stress Reduction (MBSR) Courses: Follow the link for cost of tuition and materials.
- San Francisco: Center for Self-Compassion: Offering eight-week mindful self-compassion classes.
- San Francisco: Mindfulness Care Center: Offering MBSR courses, mindfulness grief/loss group, woman’s mindfulness group, mindful yoga, and LGBTQ mindfulness retreats.
- North Bay: Spirit Rock, Insight Meditation Center: Offering daylong mindfulness classes, weekend retreats, and residential retreats.
- Peninsula: Insight Meditation Center- Redwood City: Offering weekday/weekend mindfulness meditation sittings and residential retreats.
- Insight Timer
- Smiling Mind
- Mindfulness Daily
- Full Catastrophe Living, by Jon Kabat-Zinn
- When Things Fall Apart: Heart Advice for Difficult Times, by Pema Chodron
- Wherever You Go, There You Are, by Jon Kabat-Zinn
- The Unfolding Now: Realizing Your True Nature Through the Practice of Presence by, A.H. Almaas
- Buddha's Brain: The Practical Neuroscience of Happiness, Love & Wisdom, by Rick Hanson
- A Mindfulness-Based Stress Reduction Workbook, Book by Bob Stahl and Elisha Goldstein
- Mindfulness for Health: A practical guide to relieving pain, reducing stress and restoring wellbeing, by Vidyamala Burch, Danny Pennman, Mark Williams (Foreward)
- The Mindful Path to Self-Compassion: Freeing Yourself from Destructive Thoughts and Emotions, by Christopher K. Germer
- The Places that Scare You: A Guide to Fearlessness in Difficult Times, by Pema Chodron
- Everyday Blessings: The Inner Work of Mindful Parenting, by Myla Kabat-Zinn and Jon Kabat-Zinn