Is this you?

You recognize that stress and witnessing suffering in the world is a part of life and you do the best you can to stay grounded. But, at times, it all becomes too much and you would like more skills to help you meet the challenge of feelings of overwhelm, fear, anger, and despair with regard to stress in your own life and the painful events you see in the world.

You might be new to Wise Heart or you might have taken numerous courses with us. Either way you are ready to direct your energy toward cultivating the consciousness and skills to respond to stress and suffering in a way that contributes to yourself and others.

You understand that becoming lost in your suffering or stress doesn’t help create the change you want to see in the world. You know that the consciousness you cultivate matters and you want to be a consistent source of equanimity, compassion, and wisdom for yourself and others.

What's it all about?

In this series, you will have the opportunity to learn and practice aspects of the nine Foundations and 12 Relationship Competencies most useful for finding equanimity and groundedness in the face of stress on a personal and global scale. 

This will be a place for learning a skillful response to stressful events in the world and receiving support from others.

Specifically we will learn and engage in practices regarding the following:

  • Regulation
  • Body-awareness
  • Self-empathy
  • Empathy
  • Equanimity
  • Clarity
  • Life-serving boundaries
  • Access to agency
  • Interdependence
  • Appreciation
  • Thriving & Resilience
  • Taking wise action

Weekly topics:

Week 1 - Accepting Resistance and Seeing the Big Picture

Week 2 - Self-empathy and Acceptance

Week 3 - Thriving and Resilience

Week 4 - Life-serving Boundaries and Mindful Engagement

Week 5 - Access to Agency and “Power With” Consciousness

Week 6 - Shared Humanity & Wise Action

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:

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

Course curriculum

  • 1


    • Welcome! Download and Print this Handout

    • Getting the Most Out of Your Pre-Recorded Course

  • 2

    Week 1

    • Week 1 Video

    • Overview of MCD - pdf of slideshow

  • 3

    Week 2

    • Week 2 Video

  • 4

    Week 3

    • Week 3 Video

  • 5

    Week 4

    • Week 4 Video

  • 6

    Week 5

    • Week 5 Video

  • 7

    Week 6

    • Week 6 Video

Be supported in your learning

  • Weekly Reminders

    Each week, you will get an email reminder encouraging you to login and complete content for the course. You have the option to manage this feature.

  • Learning Schedule

    If you get behind, you have an extra six weeks to catch up. This format helps support you in your commitment to stay engaged throughout the duration of the course.

  • 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.

  • Get Questions Answered

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