courses /

self-compassion training

Mindful Self-Compassion  (MSC) training combines the skills of mindfulness and self-compassion, providing a powerful tool for emotional resilience. See or for further information on self-compassion, or course links below to train with certified teacher Dr Anna Friis in New Zealand

 Self-compassion is a powerful practise of turning towards difficult feelings with a spirit of openness, acceptance and curiosity, and then responding with kindness, empathy and understanding. The rewards of learning self-compassion include:

*the capacity to handle difficult  situations and emotions with greater ease 
* being able to motivate yourself with kindness rather than criticism 
* handling  challenging relationships better  * increasing resilience and preventing  burn-out
* finding more joy and happiness in daily life

The good news is that self-compassion is a skill that can be learned by anyone, bringing a greater sense of ease, happiness and better health.  Anna teaches mindful self-compassion (MSC) as an 8-week programme in Auckland, New Zealand, as well as offering intensives, short workshops and day seminars by design.

Introductory self-compassion weekend workshops are also taught at Waihi Beach,
with restorative heart yoga (taught by Megan Troup) included in a magical two day retreat held by the ocean (2019 dates available shortly). Anna and Megan also offer private self-compassion
intensives for groups of between two and six people in an authentic Mongolian yurt, nestled in the bush at Waihi Beach. Ideal for couples, mothers-and-daughters, or small groups of friends who wish to learn these important practises from two  expert teachers, in an exclusive and unique setting.

"Working with you has changed the most important relationship in my life .. the relationship with myself. For that, I am truly grateful." Vanessa

Conference presentations and workshops

Compassion in Healthcare Conference, March 16-17, 2019.
To register see:
Kindness Matters: An introduction to the science and practise of self-compassion
Kindness Matters: Caring for the Carer

NZ Psychological Society Workshops

Workshop 1.
Auckland May 7, 2019
Wellington May 22, 2019
Kindness Matters: An introduction to the science and practise of self-compassion.
Workshop 2.
Auckland May 8, 2019
Wellington May 23, 2019
Kindness Matters: Self-compassion in clinical practise.
To register see:

Contact us

upcoming sessions

Mindful Self-Compassion (MSC) 8-Week Course Tuesday evenings  July 23 -Sept 10, 2019

July 23, 2019 6:15 PM
130 Remuera Road, Remuera, Auckland, New Zealand. St Luke's Community Centre

This course comprises one evening session a week for eight weeks, with each session beginning promptly with meditation. Places on MSC courses are strictly limited to ensure small group sizes. Upon completion of this programme, participants will be able to (1) motivate themselves with kindness rather than self-criticism (2) integrate mindfulness and self-compassion into their daily lives (3) have strategies for dealing with difficult emotions and challenging relationships .... and so much more

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MSC 8-week AUCKLAND EVENING course tuesday February 12 - April 2, 2019. * Course now fully booked. waitlist places only

February 12, 2019 6:15 PM
St Luke's Community Centre, 130 Remuera Road, Remuera, Auckland

This course comprises one evening session a week for eight weeks, with each session beginning promptly with meditation. Places on MSC courses are strictly limited to ensure small group sizes.

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MINDFULNESS AND SELF-COMPASSION WEEKEND workshop AT WAIHI BEACH May 10 - 12 2019 ** Limited places still available

May 10, 2019 6:30 PM
Waihi Beach Surf Lifesaving Club, 3 The Esplanade, Waihi Beach

Join Dr Anna Friis and Megan Troup for a weekend workshop dipping your toes into the powerful practices of mindfulness and self-compassion. Each weekend includes an introduction to the science and practise of self-compassion, restorative yoga,, and time to simply "be" in the beautiful surrounds of Waihi Beach.

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MSC FIVE-DAY INTENSIVE TRAINING MANA RETREAT CENTRE, SEPT 15-20 2019. enrolments now open. (Early bird rates till March 31, 2019) *This is a residential retreat

September 15, 2019 7:00 PM
Mana Retreat, Coromandel New Zealand
$1499 (early bird $1399 till March 31, 2019)

This is the full MSC course in an intensive five-day format, co-taught by Kristy Arbon and Anna Friis. This is a live-in retreat at the gorgeous Mana Retreat Centre in the Coromandel, North Island New Zealand during which the full eight-sesson MSC course will be taught over five days. Accommodation and meals at beautiful Mana are included in the fee. See link to register directly through Mana Retreat Centre

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Mindfulness and self-compassion weekend workshop, Auckland (Friday Nov 29 to Sun Dec 1). Residential and non-residential option

November 29, 2019 7:00 PM
St Francis Retreat Centre, Hillsborough, Auckland
$735 residential. $695 non-residential

This is a weekend workshop beginning on Friday evening at 7 pm with a gentle introduction and "taster" of what lies ahead. The following two days comprise mindfulness and self-compassion sessions with two expert teachers, Dr Anna Friis and Megan Troup, interwoven with gentle restorative yoga practise. The structure of the weekend is deliberately spacious, allowing time and space to enjoy the peaceful surrounds of the St Francis Retreat Centre. This retreat can be either residential ($735) or non-residential ($695). These prices are fully inclusive of meals and tuition. Everything you need will be supplied. Residental places are limited, so if you would like to enrol, you are encouraged to do so early.

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