courses /

self-compassion training

Self-compassion provides emotional strength and resilience, allowing us to admit our shortcomings, motivate ourselves with kindness, forgive ourselves when needed, relate wholeheartedly to others, and be more authentically ourselves. Rapidly expanding research demonstrates that self-compassion is strongly associated with emotional wellbeing, less anxiety, depression and stress, maintenance of healthy habits such as diet and exercise, and satisfying personal relationships. And it’s easier than you think.

 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.

Recent Conference presentations and workshops

- St Hilda's Collegiate
- Russell McVeagh
- Northern Club Pink Ribbon Breakfast
- Auckland Council
- Auckland District Health Board
- Hawke's Bay Primary Care Symposium
- Compassion in Healthcare Conference, UoA
- NZ Psychological Society
- University of Auckland Wellbeing Seminar
- Hong Kong Foreign Correspondents
- Be Pure
- St Kentigern's College
- Baradene College
- International Coaching Federation - - Aspire Conference University of Auckland

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upcoming sessions


September 13, 2020 7:00 PM
Mana Retreat, Coromandel New Zealand

This is the full MSC course in an intensive five-day format, co-taught by Dr Anna Friis and Mara Elwood. This is a live-in retreat at the gorgeous Mana Retreat Centre in the Coromandel, North Island New Zealand during which the full eight-session MSC course will be taught over five days. Accommodation and meals at the beautiful Mana are included in the fee. Early enrolment is advised directly (please click on link below which takes you through to the Mana booking site). . A limited number of scholarship applications will be considered for those for whom cost is truly a barrier.

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NZ Psychological Society Short On-line Course in Self-Compassion (SC-MSC) with Dr Anna Friis, Tuesdays at 1.00 pm - 2.15pm

October 6, 2020 1:00 PM

The Short Course in Mindful Self-Compassion (SC-MSC) is a 6-week adaptation of the empirically-supported 8-week Mindful Self-Compassion (MSC) program designed to begin the cultivation of the skills of self-compassion. SC-MSC was developed by Kristin Neff, PhD, the pioneering researcher in the field of self-compassion and Christopher Germer, PhD, a leader in the integration of mindfulness, compassion and psychotherapy. The SC-MSC 6-hour program was developed to allow participants to begin to learn a targeted set of MSC practices with less initial time commitment than the full 26-hour MSC program. Most of us feel compassion for our close friends when they are struggling. What would it be like to receive the same caring attention from yourself when you needed it most? All that’s required is a shift in attention—recognizing that as a human being, you, too, are a worthy recipient of compassion. Self-compassion involves the capacity to comfort and soothe ourselves, and to motivate ourselves with encouragement, when we suffer, fail, or feel inadequate. Self-compassion is learned in part by connecting with our innate compassion for others and including ourselves in that circle of compassion. The practice of self-compassion also helps to grow and sustain our compassion for others. The SC-MSC program draws on the skills of mindfulness and focuses on developing the resource of self-compassion to enhance our capacity for emotional wellbeing. Burgeoning research shows that self-compassion is strongly associated with emotional wellbeing, coping with life challenges, lower levels of anxiety and depression, healthy habits such as diet and exercise, and more satisfying personal relationships. It is an inner strength that enables us to be more fully human—more fully ourselves. Fortunately, self-compassion can be learned by anyone, even those of us who did not learn these skills as children. Objectives At the completion of this activity, participants should be able to: Articulate the basic theoretical underpinnings and research findings related to self-compassion Develop and apply self-compassion practices to motivate themselves with encouragement rather than self-criticism Develop the capacity to contend with challenges and difficulties through awareness of self-kindness, common humanity and mindfulness. Apply core self-compassion practices into daily life This program is designed for members of the general public. Meditation experience is not necessary.

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Mindful Self-Compassion (MSC) 8-week course with Mara Elwood (Oct-Nov 2020)

October 6, 2020 6:30 PM
Kotare Venue, 9 Kotare Avenue, Westmere
$595. (Discounts for unwaged)

This is the full 8-week MSC course, inclusive of retreat. . To book directly with Mara, see her website

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Short on-line course in Mindful Self-Compassion with Sarah Friis and Helen Roach

October 14, 2020 7:30 PM

This is a six-week course comprising weekly 75-minute sessions beginning Wednesday October 14. This will be an introduction to core components of the Mindful Self-Compassion programme, but is not the full MSC course. Contact Sarah Friis directly sarah@odsolutions

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