Is this you?

In facing difficult situations or even your own high standards, you can sometimes have a whole inner committee of thoughts pulling you different directions. Trying to make sense of it can be tiring work.  You need a break from internal processing that goes in circles and self-analysis that leaves you feeling disconnected.


You find it easier to feel and express compassion with others than with yourself. You can name other's needs before identifying your own. You have given a lot to others and are ready to give some gifts to yourself. But it's difficult to know what you really need and how you thrive, especially when social conditioning exhorts you to maintain an external focus. 

This course is for anyone who would like to cultivate a grounded sense of confidence using concrete tools.

What is it all about?

Self-empathy is an essential ingredient in a thriving relationship. To have a loving and conscious relationship with another, you also need to have a loving and conscious relationship with yourself.

Self-empathy gives you relief from internal conflict, criticism, and doubt. You learn to greet each part of your experience with compassion and acceptance, which gives you access to wise discernment and effective action.

Self-empathy is a skillful means for taking responsibility for your experience. When you can sort experience into categories, such as observations, thoughts, feelings, needs, and requests, it is easier to meet it with equanimity and compassion. In addition, it enables you to stay true to your values and express honestly with another.

In this workshop, you will be introduced to the process of self-empathy in the framework of Mindful Compassionate Dialogue. Here are the specific aspects of self-empathy we will address:

  • Identify the differences between self-empathy and other responses to your experience 

  • Learn to identify and make use of an anchor

  • Translate self-critical into the true message of feelings, needs, and requests

  • Understand the importance of being able to direct focused and sustained attention on that which supports a warm and compassionate relationship to experience.

How it Works 

For each class we will begin with five minutes of guided meditation. I will present a particular concept and skill. Then you will practice the skill in a short structured exercise. You will hear questions and comments from previous participants both clarifying the material and debriefing exercises.

You will follow along with the video (60-90 minutes) and your handout. Some exercises you can do on your own and some are best done with another person.

As you take the course you can ask questions via email:

While you are taking the course, you can also book a discounted session with an MCD Companion for one-on-one live support.

Thank you so much for your participation and dedicating your time and energy to this important work.

About Mindful Compassionate Dialogue

Mindful Compassionate Dialogue (MCD) naturally supports you in creating the relationships you want by integrating the wisdom and skills of three powerful modalities: Hakomi, Nonviolent Communication (NVC), and mindfulness.

Each modality contributes something unique to the process. Hakomi offers clarity about reactivity and healing. NVC provides a method for achieving self-responsibility, skillful communication, and agency. And mindfulness adds the stable attention and clear focus needed to continuously refine your understanding and skills.

MCD is a system meant to provide access to agency, compassion, mindfulness, and wisdom. Personal transformation is achieved through practice with the12 Relationship Competencies and Nine Foundations, which arise from a central, life-serving intention.

Course curriculum

  • 1


    • Welcome! Download and Print this Handout for the Course

    • Getting the Most Out of Your Pre-Recorded Course

  • 2

    Practical Tools for Self-compassion: Self-empathy: Mindful Compassionate Dialogue Relationship Competency 4

    • Workshop Video

Be supported in your learning

  • Learning Schedule

    You will have access to the course for a full week in order to support your engagement with the material.

  • Get Questions Answered

    If you run into questions during the course, you can send us an email at

  • Live One-on-One Connection

    Private sessions with Wise Heart's MCD Companions are offered to you at a discount while you are enrolled in the course.