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NOW ONLINE // Start Your Day with Mindful Self-Compassion – 5 Days of Guided Practice with Anna Friis and Mara Elwood

September 14, 2020 - September 18, 2020


Empower your week with 5 days of Mindfulness and Self-Compassion practices that will help you kick start your Self-compassion tool box.

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 Morning Circle Series LIVE ONLINE

14-18 SEPT


Daily LIVE Zoom session includes a gentle arrival, mindfulness practice and self-check-in to start each day.  The emphasis of this at-home experience is on enhancing emotional resources and personal capacities.

We are offering this course with the option of selecting how much you want to pay. No matter how much you pay, you’ll be getting the same course as everybody else. We simply trust that people are honest and will support the intention of this online offering with whatever they can afford.

Sliding Scale – $20 +


What The Retreat Includes:


– Daily Morning Circle – 9am (NZST)

    • Monday  (1 hour) – Welcome and introduction to the 3 parts of MSC, with a short supportive touch and Self Compassion break practice.
    • Tuesday – (45 min) mindfulness practice.
    • Wednesday (45 min) compassion for self practice
    • Thursday (45 min) breathing with Yin and Yang
    • Friday (45 min) breathing for self and other with a gratitude circle to close.

– Each morning circle is held LIVE on Zoom (we can help you get set up for this if it is new to you).

– We will be recording the morning circles so that you can have ongoing access to the practices through our new Online Retreat Platform.

– You will have an opportunity to connect with a community of like-minded people who are moving towards a greater sense of ease, happiness and better health.


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


Anna Friis Bio PhotoDr 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.

Mara’s Website >>>


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.

Mana caters for Gluten Free, Dairy Free and Vegan.

Cancellation Policy

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 :

  • A $50 administrative fee is applied to all cancellations.
  • A Tuition cancellation fee may apply in certain circumstances.
  • These policies are reassessed in certain circumstances.


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Virtual Tour

Take a peek at the Mana Experience with a tour of our main centre.