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 courses Bournemouth.


Our 8-Week Self-compassion course:

Our hybrid (blended learning approach – face to face and Zoom) 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 8-Week course is partly delivered in person, face to face at the Durley Dean Hotel in Bournemouth and partly live through video (Zoom) conferencing.



Our course delivery approach: Blended Learning Approach/hybrid

We have recently adapted our courses in response to the Covid-19 pandemic. We adhere to the UK Government guidance and the safety and wellbeing of our course students, as well as our trainers has always been our top priority. We have adjusted the training again in response to the ease of restrictions. We now offer the training via a blended learning approach using a combination of face to face as well as online Zoom delivery method. Our face to face sessions are fully Covid secure.


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 8-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 and the Vulnerability Focused Approach by Dr Brené Brown.
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.


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 our Self-compassion course right for you?

This course is open to all people of all backgrounds, ages, interests and levels of well-being. No prior meditation experience is necessary. 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.

About your self-compassion teachers, Robert and Caroline


The course is delivered by Robert Gebka and Caroline Rice-Varian. Robert is a Qualified MBSR Mindfulness Teacher with the University of California San Diego Medical School, USA and the lead teacher of this course. He is former Buddhist monk who lived, worked and trained for five years at the Nan Hua Zen Buddhist monastery before joining the NHS. It was during this time that he was fortunate enough to meet HH the 14th Dalai Lama. Robert has been practicing mindfulness for 20 years and taught over 30 MBSR 8-Week courses. He is also an accredited counsellor and the author Managing Depression with Mindfulness for Dummies. Robert studied the neuroscience and physiology of mindfulness with Neuragy UK. He also currently works in mental health for Dorset Healthcare University NHS Foundation Trust and is CRB checked and fully insured. 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.

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

Robert is a member of: National Counselling Society, British Neuroscience Association, Association of Contextual Behavioural Science and the Federation of European Neuroscience Societies


What is included in the self-compassion course?

This fully interactive 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 30 minutes a day of self practice. This usually includes a 30 minutes of guided self-compassion & mindfulness practice, some mindful movement as well as keeping of a simple personal log diary.

An 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.

8 weekly hybird, face to face & Zoom, classes – 2.5 hour sessions, with mindfulness & self-compassion 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 with a variety of downloadable self-compassion meditations – To support you in your practice and learning, offering an opportunity for reflection of your experiences.

An in person, face to face, Mindfulness & Self-compassion Day Retreat – Approximately mid way through the course (with a half day option) retreat when we will practice a variety of meditations, Qi Kung movement, compassionate 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

This course take place every Wednesday between 18.30 & 9pm


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: £225 until 10 AUGUST if paid in full.
STANDARD PRICE: £245 thereafter
Alternatively: £100 deposit to secure your place followed by £145 by 2 SEPTEMBER

Payments can be made via bank transfer or paypal. Contact us for paypal link option if preferred
We are aware that people’s financial circumstances might be affected due to the current world-wide heath crises. We try our best not to turn people away if they are unable to pay the full course fee.

Please contact us for more information about our concessions and we will support you if are in a position to do so.


I’d like to join, what do I do next?

Once you have read all the information about the 8-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 please contact us

Email us on or give us 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