8-Week Mindfulness-Based Course

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.

FSAP's virtual Mindfulness-Based Self-Compassion Program is now closed for the Spring 2025 cycle. Join FSAP clinicians for a virtual eight-week mindfulness course to help:

• Reduce anxiety and stress
• Increase mental resilience and distress tolerance
• Decrease self-defeating thought patterns
• Increase experiences of happiness and productivity

Questions? Please email: FSAPMindfulness@ucsf.edu external site (opens in a new window)  

(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 external site (opens in a new window) (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 external site (opens in a new window) .

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 external site (opens in a new window)

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.

Resource centers

• UCSF Osher Center: offering Mindfulness-Based Stress Reduction (MBSR) Courses external site (opens in a new window) : Follow the link for cost of tuition and materials.
• San Francisco: Center for Self-Compassion external site (opens in a new window) : Offering eight-week mindful self-compassion classes.
• San Francisco: Mindfulness Care Center external site (opens in a new window) : Offering MBSR courses, mindfulness grief/loss group, woman’s mindfulness group, mindful yoga, and LGBTQ mindfulness retreats.
• North Bay: Spirit Rock, Insight Meditation Center external site (opens in a new window) : Offering daylong mindfulness classes, weekend retreats, and residential retreats.
• Peninsula: Insight Meditation Center- Redwood City external site (opens in a new window) : Offering weekday/weekend mindfulness meditation sittings and residential retreats.

Phone apps

1. Insight Timer
2. Headspace
3. Smiling Mind
4. iMindfulness
5. Mindfulness Daily
6. UCLA Mindful App external site (opens in a new window) (Basic Meditations for getting started, in 14 different languages)

Research

• American Mindfulness Research Association (AMRA) external site (opens in a new window)
• https://goamra.org/ external site (opens in a new window)

Books

1. Full Catastrophe Living, by Jon Kabat-Zinn
2. When Things Fall Apart: Heart Advice for Difficult Times, by Pema Chodron
3. Wherever You Go, There You Are, by Jon Kabat-Zinn
4. The Unfolding Now: Realizing Your True Nature Through the Practice of Presence by, A.H. Almaas
5. Buddha's Brain: The Practical Neuroscience of Happiness, Love & Wisdom, by Rick Hanson
6. A Mindfulness-Based Stress Reduction Workbook, Book by Bob Stahl and Elisha Goldstein
7. Mindfulness for Health: A practical guide to relieving pain, reducing stress and restoring wellbeing, by Vidyamala Burch, Danny Pennman, Mark Williams (Foreward)
8. The Mindful Path to Self-Compassion: Freeing Yourself from Destructive Thoughts and Emotions, by Christopher K. Germer
9. The Places that Scare You: A Guide to Fearlessness in Difficult Times, by Pema Chodron
10. Everyday Blessings: The Inner Work of Mindful Parenting, by Myla Kabat-Zinn  and Jon Kabat-Zinn