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你 能抱着對待難過或迷惘的好友一樣的心去關心自己嗎？
由今日起，展開善待自己之旅
學習正念技巧、探索生活態度、發掘內在真我
正念自我慈悲課程 Mindful Self-Compassion (MSC)
正念自我慈悲課程 Mindful Self-Compassion (MSC) 由 Christopher Germer 博士（臨床心理學家，任教於哈佛醫學院精神科）與 Kristin Neff 博士（美國德州大學奧斯汀分校教育心理學系副教授）於2010年共同創辦，以科學實證為基礎，課程練習結合正念技巧，以培養對個人內心感受的覺察力，為經歷困難時刻的自己準備好一個開放接納的態度，進而以自我慈悲的技巧給自己暖心的理解和鼓勵。
課程的科學研究結果顯示課程能增加自我慈悲、正念和對他人的慈悲；減少焦慮、抑鬱、壓力和迴避情緒；增加社交連結感、生活滿意度和幸福感，而這些好處都能在研究一年後保持。
MSC is an empirically-supported training course designed to cultivate the skill of self-compassion. Founded in 2010 by Kristin Neff (Associate Professor in the Educational Psychology Dept. at the University of Texas at Austin) and the clinical expertise of Christopher Germer (Clinical psychologist; Part-time lecturer on psychiatry at Harvard Medical School), MSC teaches core principles and practices of mindfulness and self-compassion that enable participants to respond to difficult moments in their lives with an open-mind, self-awareness, kindness, care and understanding.
A RCT research found that MSC resulted in: Increases in self-compassion, mindfulness, and compassion for others; decreases in depression, anxiety, stress, and emotional avoidance; increases in social connectedness, life satisfaction, and happiness. All gains in wellbeing maintained one year later.
課程 Courses
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● 時間：為期8週，每週一節3小時，加1週為4小時退修
● 人數：小班教學，每班8人
● 地點：線上 或 灣仔工作室
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● Period: 3 hours / session each week for 8 consecutive weeks, with an additional week of a 4-hour retreat session
● Class size: Max. 8 participants
● Venue: Virtual or Wan Chai studio
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● 時間：為期6週，每週一節1.5小時
● 人數：小班教學，每班8人
● 地點：線上 或 灣仔工作室
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● Period: 1 hour / session each week for 6 consecutive weeks, with an additional week of a 4-hour retreat session
● Class size: Max. 8 participants
● Venue: Virtual or Wan Chai studio
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● 時間：為期6週，每週一節1小時
● 人數：小班教學，每班8人
● 地點：線上 或 灣仔工作室
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● Period: 1 hour / session each week for 6 consecutive weeks, with an additional week of a 4-hour retreat session
● Class size: Max. 8 participants
● Venue: Virtual or Wan Chai studio
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適合所有人士，例如你：
● 未有心理準備參加一個為期1個月以上的常規正念課程
● 希望在學習正念的過程有私人空間
● 希望有導師更貼合你的個人經歷和當下狀態而設計帶領內容
● 想更靈活、方便與導師相約上課時間
● 在正念修習遇上樽頸位
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Welcome all e.g. if you:
● are not ready to commit a regular course that requires constant learning for more than a month
● hope to maintain privacy during learning and practicing mindfulness
● hope the instructor will tailormake guided practice based on your personal experience and state of mind
● want a flexible arrangement to make appointment with the instructor
● encounter bottleneck during your daily mindfulness practice
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● 時間：75分鐘／每節
● 人數：小班教學，每班8人
● 地點：灣仔工作室
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● Duration：75 Minutes / Session
● Class size: Max. 8 participants
● Venue: Wan Chai studio
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● 時間：75分鐘／每節
● 人數：小班教學，每班8人
● 地點：灣仔工作室
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● Duration：75 Minutes / Session
● Class size: Max. 8 participants
● Venue: Wan Chai studio
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