Mindfulness in simple terms means awareness and we can say that this awareness is the foundation of all emotional healing and true inner happiness. With mindful awareness, openness and a sense of spacious curiosity we can learn to turn towards our stress and emotional suffering instead of being overwhelmed or running away from it. It might be a strange concept at first, but when we mindfully turn towards our pain (anger, sadness and fear etc) we can bring relief, healing and integration.



Join our new Live Online Teacher-Led Course with a real MBSR mindfulness instructor, real time, with a real group of people, delivered in a safe and nourishing online environment.

Although mindfulness is the necessary foundation for all forms of emotional healing we also often need self-compassion. Self-compassion invites us to cultivate a sense of kindness, gentleness and understanding so that we can bring a greater sense of comfort and soothing to the very emotions we feel are contributing to our pain and suffering. Self-compassion in short is a sense of kindness, and gentleness we would have towards a friend in need but directed towards ourselves. Research has shown that self-compassion greatly enhances emotional wellbeing, boosting happiness, reducing anxiety and depression. Self-compassion can also help us maintain healthy lifestyle habits such as diet and exercise. Mindfulness together with self compassion will help to empower you to live your life with joy, meaning and true happiness. Mindfulness, Mindfulness Based Self compassion Bournemouth, Dorset


Our Live Online 10-Week Self-compassion course:

Our live, online course is backed by modern Neuroscience and ancient meditation practice. We teach mindfulness based self-compassion in a light hearted and practical way applicable to daily life.The entire 10 Week course is delivered live through video (Zoom) conferencing, rather than meeting in-person, participants engage with the teacher and interact with one another through their computer during the sessions. The workbook and online audios will be provided electronically as well.



Is Self-compassion effective?

Self-compassion is now scientifically validated and widely researched. Dr James Doty, MD a member of our Dorset Mindfulness Centre Advisor Board (click here for more information) from The Center for Compassion and Altruism Research and Education is actively researchng the impact that compassion has on our sense of physical and emotional wellbeing. Our 10 Week Mindfulness for Life Self-compassion course draws from many evidence compassion based approaches such as CFT (Compassion Focused Therapy) by Prof Paul Gilbert, CBLC (Compassion Based Living Course) by the Mindfulness Association, MSC (Mindful Self-compassion), by Dr Christopher K. Germer & Dr Kristin Neff, CEB (Cultivating Emotional Balance) by Dr. Eve Ekman, CCT (Compassion Cultivation Training) by Dr. Thupten Jinpa, Radical Acceptance by Dr Tara Brach, Positive Neuroplasticity by Dr Rick Hanson, Vulnerability Focused Approach by Dr Brené Brown as well as the Tibetan Buddhist work of Tsultrim Allione.
A randomized, controlled trial demonstrated that Mindful self compassion significantly increased self-kindness, compassion for others, self-awareness, and general life satisfaction, as well as decreased depression, anxiety and stress. Click here to view the research article.


Holly’s journey through the self-compassion course


This self-compassion course is for you if you want to:

tickReduce self-judgement and enhance a sense of self appreciation and self compassion.

tickBegin to heal old unresolved emotional wounds and habits and live more in the present moment.

tickLet go of limiting beliefs and create happiness and success in your life.

tickLearn how to how to stop being so hard on yourself and be your own best friend.

tickLearn how to motivate yourself with encouragement rather than self-criticism.

tickTransform difficult relationships with skill and compassion.

tickDiscover your true sense of purpose, meaning and happiness.

This was such a wonderful course. We are both retired and we enjoyed the live, online self-compassion course tremendously. The people on the course were very warm and friendly and just great to get along with. Doing the course online worked very well for us too. We now feel we can be so much kinder to ourselves, thank you. – Andrea and Roy Clements


Is this course right for you?

This course is open to all people of all backgrounds, ages, interests and levels of well-being, however some basic knowledge and experience of mindfulness meditation is needed before joining this course. We usually recommend that you have some kind of an established self care routine through mindfulness meditation, yoga or other form of self-healing. If you have not completed an 8-Week Mindfulness Based course and do not currently have a regular meditation or self care routine we recommend that you either do our 8-Week or our 6-Week One to one Mindfulness for Life course. If you are unsure whether this course is for you then please contact us so that we may advise and support you.


About your self-compassion teachers, Robert and Caroline


The retreat is guided by Robert gebka and Caroline Rice-Varian. Robert is a Qualified MBSR Mindfulness Teacher with the University of California San Diego Medical School, USA. He is former Buddhist monk who lived, worked and trained for five years at the Nan Hua Zen Buddhist monastery before joining the NHS. He is also a psychological counsellor and the author Managing Depression with Mindfulness for Dummies. Robert studied the neuroscience and physiology of mindfulness with Neuragy UK and is a registered member of the British Association of Mindfulness Based Approaches (BAMBA). Caroline is an NHS occupational therapist (OT) and works as a psychological therapist in a pain management service providing one to one pain psychology interventions to people with persistent pain problems. She also facilitates the pain psychology sessions on the Fibromyalgia Pain Management programmes in this service. She is a Cognitive Analytic Therapist (CAT) practices Eye Movement and Desensitization Therapy (EMDR). She has completed her MBSR Teacher Training with Bangor University Centre for Mindfulness. Caroline has a deep interest in self-compassion as a way of supporting people’s life journey and wellbeing and has co-facilitated self-compassion and Loving Kindness courses. Read about Robert’s and Caroline’s profiles HERE.

Our team are members of:
NCS AccredUSA Cogntive AssociationMABNAFENS


Listen to Robert’s self-compassion meditation on soundcloud below.

Listen to Caroline’s self-compassion meditation on soundcloud below.


What is included in the online course?

This fully live and interactive online course is highly experiential and requires reasonable commitment. Learning a new skill takes time and patience before a greater sense of ease can emerge. However we offer all the support you need at all stages of the course. It is however important to remember that the course is not a form of therapy. You need to be able to commit to at least 40 minutes a day of self practice. This usually includes a 30 minutes of guided body scan mindfulness practice, some mindful movement as well as keeping of a simple personal log diary.

It is important to note that If you have a history of severe or major depression and are in doubt about taking part in the course, that you discuss this with your chosen health professional or GP. Mindfulness courses Bournemouth.

The course includes:

a optional initial no obligation telephone chat A 15 minute interview to answer any questions you may have, and discuss whether the course is right for you at this time.

10 weekly live online and interactive video classes – 2.5 hour sessions, with mindfulness meditation and/or mindful movement (easy to do Yoga), followed by interactive group exercises and discussions.

Home Practice – 30 minutes every day, doing mindfulness meditations or gentle mindful movements, as well as mindful daily life activities.

Online Self-compassion Audio CD and Electronic Workbook – To support you in your practice and learning, offering an opportunity for reflection of your experiences.

Online Live and Interactive Video Self-compassion Day Retreat – Approximately mid way through the course we will meet online for a full day (with a half day option) retreat when we will practice a variety of meditations, Qi Kung movement, mindful walking etc.

Whenever you feel the need for extra support in between classes, or would just like to talk some things through, you can contact us by phone or email.

This self-compassion course has been deeply transformational. One thing that stands out for me is empowerment. I now feel I am able to have a sense of self-compassion from within myself  as I have cultivated the my inner kind voice. I also feel able to have more empathy and kindness towards others. This course has been fantastic, thank you. Holly Warren


What you will need

A PC/Laptop/Macbook or Tablet with a stable internet connection as well as a webcam and microphone. (this is usually build into the device so no need for an external one)

A private space where you can be undisturbed and were you can enjoy the sessions feeling safe.

Please note that there is no cost to download Zoom. You can check the operating requirements of Zoom here

We are more than happy to assist you with this if needed. We are also more than happy for you to have a “test ride” and connect with you via zoom prior to the course to ensure that all is working as it needs to.

Course themes & dates


Course fees & payment details

The cost includes the informal telephone chat, 10 weekly 2.5 hour meetings, a full self-compassion retreat day between mid way through the course, online self-compassion audio CDs and a course notes & Mindfulness courses Bournemouth.
EARLY BIRD special: £255 until 1 DECEMBER if paid in full.
STANDARD PRICE: £275 thereafter
Alternatively: £100 deposit to secure your place followed by £175 by 7 JANUARY 2021

Payments can be made via bank transfer, cheque or paypal. Contact us for paypal link option if preferred


I’d like to join, what do I do next?

Once you have read all the information about the 10-Week Mindfulness for Life Self-compassion course and feel you would like to join then please email us requesting a booking form. Alternatively if you have more questions you may wish to arrange a free (15 minute max), no obligation telephone callback.

For more information or an application form please contact Clare Clements

Hello, my name is Clare and I am here to help you in whatever way I can. Whether you have a question about our mindfulness courses or simply want to know whether mindfulness could help you, I will be delighted to be of support.

Feel free to email me on info@dorset-mindfulness.co.uk or give me a call on

01202 021 063 for a no obligation telephone chat


Or click here to use our CONTACT FORM

Until you value yourself, you will not value your time. Until you value your time, you will not do anything with it.
– M. Scott Peck