A 5-day Mindfulness Self-Compassion Retreat with Anna Friis and Mara Elwood
September 19 @ 4:00 pm - September 24 @ 2:00 pm$370.00 – $1390.00
The Mindful Self-Compassion (MSC) program is a journey—an adventure in self-discovery and self-kindness.
Based on pioneering research by Kristin Neff and integrated with the clinical perspective of Chris Germer, MSC teaches core principles and practices that enable participants to respond to difficult emotions with kindness and understanding.
Self-compassion is the emotional attitude of mindfulness when we contact suffering. Whereas mindful awareness is typically directed toward moment-to-moment experience, self-compassion focuses on the experiencer. Mindfulness says, “Open to your suffering with spacious awareness and it will change.” Self-compassion adds, “Be kind to yourself in the midst of suffering and it will change.” Mindfulness asks, “What do I know?” and self-compassion asks, “What do I need?”
Self-compassion can be learned by anyone, even those who didn’t receive enough affection in childhood or who find it embarrassing to be kind to oneself.
It’s a courageous mental attitude that stands up to harm, including the discomfort that we unwittingly inflict on ourselves through self-criticism, self-isolation, and self-rumination when things go wrong. Self-compassion provides emotional strength and resilience, allowing us to admit our shortcomings, forgive ourselves, and respond to ourselves and others with care and respect, and be fully human.
Rapidly expanding research has clearly demonstrated that self-compassion enhances emotional well-being, reduces anxiety and depression, helps to maintain healthy habits such as diet and exercise, and is related to better personal relationships.
Mindful Self Compassion Retreat at Mana:
Program activities include meditation, short talks, experiential exercises, group discussion, and home practices. The MSC program is not group therapy, although participants are encouraged to share their experiences on the path of mindful self-compassion. The emphasis of the program is on enhancing emotional resources and personal capacities.
The MSC program is a journey—an adventure in self-discovery and self-kindness. Compassion has the paradoxical effect of both soothing and comforting as well as opening us to emotional distress that we may have been unconsciously holding inside, often for many years. Therefore, some difficult emotions are likely to surface during the program as we grow in our capacity to embrace and heal them. The teachers are committed to providing an environment of safety, support, privacy, individual responsibility, and a common commitment to developing compassion for oneself and others.
It is recommended, but not required, that participants read the following two books before the training retreat:
Self-Compassion: Stop Beating Yourself Up and Leave Insecurity Behind by Kristin Neff
The Mindful Path to Self-Compassion by Christopher Germer
What the retreat includes:
- Training with Anna Friis and Mara Elwood, intensive 5-day format
- A greater sense of ease, happiness and better health
- Shared Accommodation including linens and towel (limited single room accommodation available)
- 3 wholesome, vegetarian meals per day
- Exclusive use of facilities for your retreat
What do others say about this retreat:
“Working with you has changed the most important relationship in my life .. the relationship with myself. For that, I am truly grateful.” Vanessa
The Teaching Team
Dr Anna Friis PhD
Anna is a health psychologist working in private practice in Auckland New Zealand, with a particular focus on mindfulness and compassion-oriented therapy. Following a high-paced corporate career, she has a particular interest in helping people find balance, ease and joy within their lives and workplaces. Anna has a PhD in Health Psychology from the University of Auckland, during which she created new scientific knowledge of the mental and physical health effects of self-compassion among diabetes patients. Her work has been published in several leading endocrinology journals.
She is a certified teacher of Mindful Self-Compassion and speaks regularly on this topic at conferences and workshops throughout New Zealand. Anna’s Website >>>
Mara Elwood (BA, B Ed., MA Ed.)
Mara is a New Zealand based Mindfulness and Meditation teacher and artist. She loves to create items from upcycled fabrics and sells these privately. Occasionally she will also create something for an art gallery exhibit, all from upcycled materials.
Mara is certified in Mindful Self-Compassion teaching and teaches regular classes and workshops in MSC, Mindfulness and Meditation on Waiheke and in Auckland for both adults and teens. She also gives talks and offers workshops to teachers, and health care professionals, or one-to-one coaching in meditation, mindfulness, and compassion. She believes that presenting mindfulness, meditation, and compassion training in a secular way, may enhance their availability and reach in the world.
Mara has studied Vipassana and Transcendental Meditation and received training in MBSR (Mindfulness-Based Stress Reduction) and Non-Violent Communication (with Marshal Rosenberg), she also completed training in Activity-based Mindfulness for Children. She regularly attends 10-day residential meditation retreats in New Zealand and abroad, committed to continuing her growth in Mindfulness and Meditation. Mara holds a Master of Arts degree in teaching and has taught a wide variety of ages.
Payment is required in full at the time of booking, by credit or debit card, or direct bank transfer using our secure POLi payment gateway.
We draw special attention to two of our guidelines before registration: Mana provides lacto-ovo vegetarian food only, this means no fish or chicken and is an alcohol and drug free environment.
This group requires a minimum number of participants to go ahead, if that number is not reached we reserve the right to cancel the event.
Should you, for any reason, decide to cancel your registration, please note our cancellation policy :
- 30 days or more prior to the start of an event, a refund will be made less a $50 administrative fee, and your spot will be offered to someone else.
- 10 – 29 days prior to the start of an event, a refund will be made less a $200 administrative fee. Event bookings less than $200 receive no refund.
- 0-9 days prior to the start of an event, no refund will be made.
- These policies are reassessed in certain circumstances.