- Inner Nature Podcast
- Guided Practice Library
Guided by Kate Gallagher, Wednesdays starting January 2024
Marigold: 648 SW 2nd Street in Downtown Corvallis
Public: $450 | OSU/LBCC/K-12 Faculty & Staff: $400 | OSU/LBCC students: $350*
MSC was developed by Dr. Chris Germer, leader in the integration of mindfulness and psychotherapy, and Dr. Kristin Neff, pioneering researcher in the field of self-compassion. MSC combines the skills of mindfulness and self-compassion, providing a powerful tool for emotional resilience. Through mindfulness, we turn toward and acknowledge difficult thoughts and feelings (such as inadequacy, sadness, anger, confusion) with openness and curiosity. Self-compassion involves responding to these difficult thoughts and feelings with kindness and understanding so that we may soothe and comfort ourselves when we’re hurting. Meditation experience is not necessary to participate in MSC. This program includes: guided meditation practices, didactic learning, group discussions, inquiry, gentle stretching and yoga, and a daily "homework,” link to audio recordings.
A randomized, controlled trial demonstrated that MSC significantly increased self-compassion, compassion for others, mindfulness, and life satisfaction, as well as decreased depression, anxiety and stress. Improvements were linked to how much a person practiced mindfulness and self-compassion in their daily lives. For the full-text article, please click here (PDF) Source: Kristen Neff/SelfCompassion.org
The 9-week program includes an orientation that introduces participants to the secular practice of mindful self-compassion and describes the basic science behind mindfulness and compassion practices. Additionally, logistics and expectations are reviewed with time for Q&A. The 9 week program takes commitment and a measure of personal sovereignty, as this is not a group therapy context.
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The Retreat Day is an immersive experience to deepen your understanding of Mindful Self-Compassion and put into practice the skills that you have been learning, including cultivating a sense of presence, common humanity, and self-kindness.
With guidance, participants are led through a variety of the core practices: affectionate breathing, soles of the feet, loving-kindness, and giving and receiving compassion. The day-long retreat will also include gentle yoga/compassionate movement, walking meditation, mindful eating, poetry, and more. This day offers participants the opportunity to see their lives closely and freshly, through the lens of practice and the qualities that come along with it, including kindness, curiosity and interest, self-sovereignty, and choice. Without the usual demands and distractions, possibilities, insights, and new perceptions may arise.
The retreat session is Sunday, February 25th from 10am-5pm.
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MSC can be learned by anyone. It’s the practice of repeatedly evoking good will toward ourselves especially when we’re suffering—cultivating the same desire that all living beings have to live happily and free from suffering.
Most of us feel compassion when a close friend is struggling. What would it be like to receive the same caring attention whenever you needed it most? All that’s required is a shift in the direction of our attention—recognizing that as a human being, you, too, are a worthy recipient of compassion.
The main prerequisites include: making the time/space for weekly sessions and some amount of regular, or daily, home practice (20 min) and feeling ready to explore the topics in a group setting especially if you're managing serious, long-term or acute trauma, active addiction or recovery, or a recent, significant loss. MSC does not replace or serve the purpose of 1:1 or group therapy.
Please contact us at ContemplativeStudies@oregonstate.edu or leave a voicemail at 541-737-4785 if you have questions about the series or to request ability-related accommodations. The program registration link will bring you to a credit/debit card payment portal on TouchNet. If you'd prefer to reserve your spot via check or cash payment instead, let us know.
*Current OSU undergraduate students in need of financial support to attend may apply for an 80% scholarship (4 available). The cost for the student, in this case, is $70 and the scholarship covers $260. Click here to apply. Graduate students and community members in need of financial support can connect by emailing ContemplativeStudies@oregonstate.edu to inquire about available support funds.
This program is limited to 18 participants.
Registration fees are refundable until January 12, 2023.
Kate met contemplative practices through postural yoga as a sophomore in college. It took a few years to develop an interest in the quieter, more still practices of meditation -- and the importance and value of embodiment work remains a vital piece of her practice and teaching. Kate's pursuit of yoga teacher trainings across the U.S. in 2009 unexpectedly landed her in the good care of teachers in the Geluk and Nyingma lineages of Tibetan Buddhism. It is in these styles of study and practice, and in the rich lineage of Indian yoga, that she has since found a personal, contemplative home - although, she maintains a great love for contemplative and mystical perspectives from many traditions.
Kate earned a Master's degree at OSU in Applied Religious Ethics, completed and taught several advanced yoga teacher programs, trained in the secular, empirically-supported curriculum of mindful self-compassion (MSC) and in 2018, had the immense privilege to spend a year in a solitary, largely silent meditation retreat centered on shamatha (calm abiding) and vipassana (inquiry/insight). Kate works as OSU's Contemplative Studies Initiative coordinator, teach courses in REL and PSY, and stewards Marigold.