“Compassion literally means “to suffer together.” Among emotion researchers, it is defined as the feeling that arises when you are confronted with another’s suffering and feel motivated to relieve that suffering.” Self-compassion is then the feeling that arises when we notice our own suffering AND we want to do something to alleviate this suffering.

Our suffering arises from within such as rumination and negative self talk. It also arises from how we react to what happens to us. Described below are two programs that offers a toolbox for bringing more compassion to our suffering. This can lead to a healthier attitude on life and a more optimistic outlook of ourselves.

"Marina is highly knowledgeable about self-compassion research. She has shared valuable resources that have enhanced my understanding and practice of self-compassion. If you're looking for a Coach who is a skilled listener, guide, and an expert in self-compassion, I highly recommend her."


Mindful Self-Compassion (MSC) Short Course

MSC is a self-compassion course for adults. Topics explored include:

  1. Motivating ourselves with compassion,
  2. Being with difficult emotions,
  3. Caregiving fatigue.

All participants co-create a space in which we explore these and other topics through exercises, videos, discussions, meditations, and movement practices. This six week MSC Short Course meets for 1 1/2 hours each week. The unabridged eight week MSC course meets for 2 1/2 hours each week with a half day silent retreat.

Location: Dayaalu Center, Bainbridge Island, WA

Dates: September 19, 2024 to October 24, 2024

Time: 7:30pm – 9:00pm PST

Mindful Self-Compassion for Teens (MSC-Teens)

MSC-Teens (formerly known as Making Friends with Yourself) is a self-compassion program for teens ages 11 to 13, and ages 14 to 18. Topics include:

  1. Role of inner critic,
  2. Getting in touch with your compassionate voice,
  3. Why self-compassion is more reliable than self-esteem,
  4. The cost of social comparison.

Instructors support teens in co-creating a space where all can explore these and other topics through exercises, videos, discussions, meditations, and movement practices. This ei ght week program meets for 1 1/2 hours each week.

"I liked learning the various coping techniques to help me de-stress 
and calm down. I also felt that the program helped me be kinder towards myself."

MSC-Teens Participant
"My family experienced a wonderful program that truly helped towards my 
child's mental health with depression, anxiety, and self-esteem."

Parent of MSC-Teens Participant