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 returns for Winter 2024. 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

Those interested MUST attend an information session via Zoom on Nov. 7 from noon-1 p.m. 

The course will be held Tuesdays from Nov. 12 through Jan. 7 from 3-4 p.m. (no class on Dec. 24 or Dec. 31; instead there is a Thursday, Jan. 2 class).

(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.

Resource centers

• 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.

Phone apps

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

Research

• American Mindfulness Research Association (AMRA)
• https://goamra.org/

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