Our full curriculum.

Loss of Purpose

1. How would I treat a friend?
2. The uncompassionate critical self
3. Self-compassion
4. Soothing touch
5. Self-compassion break
6. Rebuild purpose / Reframe purpose
7. Core values
8. Living with a vow
9. Hidden meaning — The real silver lining
10. Giving and receiving compassion

Loneliness

1. Pain + Resistance = Suffering — First and second arrow
2. How we cause ourselves unnecessary sufferings
3. Mindfulness: Awareness and acceptance
4. Backdraft — When kindness hurts at first
5. Affectionate breathing
6. Soles of the feet
7. Mindfulness in daily life
8. Self-compassion in daily life
9. Awakening our hearts
10. Loving-kindness meditation
11. Finding loving-kindness phrases

Fragility

1. Soften-Soothe-Allow
2. Stages of accepting a difficult situation
3. Discovering your compassionate voice
4. Compassionate letter/dialogue to myself
5. Tonglen — Compassion for self and others
6. Motivating ourselves with compassion
7. Embracing life and cultivating happiness
8. Savouring
9. Gratitude
10. Self-appreciation
11. How is self-compassion going for me?

Burden-Feelings

1. The pain of disconnection — What burden-feelings actually are
2. Pain of connection — When loving hurts
3. Compassionate friend
4. What shame is and where it comes from
5. How shame grows and what feeds it
6. Working with shame — Soften-Soothe-Allow
7. Meeting anger with self-compassion
8. I forgive you
9. Self-esteem: The chair with four legs
10. Self-compassion: The ground that cannot be taken
11. Self-compassion break in relationship
12. Replace self-esteem with self-compassion
13. Loving-kindness for the family and me

Stress

1. Intro / Why am I here / Practical details / Guiding principles
2. How would I treat a friend
3. Self-criticism and safety
4. Misgivings and research
5. Pain × Resistance = Suffering
6. What is self-compassion
7. Soothing touch
8. Self-compassion break
9. Caregiver fatigue
10. Compassion with equanimity
11. Self-compassion in daily life

Anxiety

1. Mindfulness
2. Mindfulness vs self-compassion
3. Mindfulness in daily life
4. Soles of the feet
5. Affectionate breathing
6. Meeting difficult emotions
7. Stages of acceptance
8. Strategies for meeting difficult emotions
9. Soften-Soothe-Allow (main tool)
10. Meeting unmet needs

Depression

1. Discovering your compassionate voice
2. Pain of disconnection
3. Self-compassion break in relationship
4. Meeting anger with self-compassion
5. Forgiveness (five movements)
6. I forgive you
7. Discovering our core values
8. Living deeply with core values
9. Motivating ourselves with compassion
10. Embrace life: Cultivate happiness
11. Savouring
12. Gratitude for small things
13. Self-appreciation
14. Tonglen

Loneliness

1. Compassionate friend
2. Compassionate letter to myself
3. Shame
4. Working with shame (SSA)
5. Self-esteem vs self-compassion
6. Hidden meaning in suffering
7. Loving-kindness
8. Awakening our hearts
9. Loving-kindness meditation (self only)
10. Finding your own phrases
11. Loving-kindness for all
12. What would I like to remember

Coping with the Daily Demand

Pain point: Chronic stress from the relentless local pace of study, work, and high expectations

1. How would I treat a friend?
2. Pain + Resistance = Suffering — First and second arrow
3. How we cause ourselves unnecessary sufferings
4. Self-compassion
5. Soothing touch
6. Self-compassion break
7. Mindfulness: Awareness and acceptance
8. Affectionate breathing
9. Soles of the feet
10. Mindfulness in daily life
11. Self-compassion in daily life

Stopping the Comparison Trap

Pain point: Shame and inadequacy triggered by social media and peer benchmarks

1. What shame is and where it comes from
2. The uncompassionate critical self
3. Discovering your compassionate voice
4. How shame grows and what feeds it
5. Self-esteem: The chair with four legs
6. Self-compassion: The ground that cannot be taken
7. Replace self-esteem with self-compassion
8. Soften-Soothe-Allow
9. Compassionate letter/dialogue to myself
10. Self-appreciation
11. Stages of accepting a difficult situation

Breaking Out of Isolation

Pain point: Loneliness and the fear of being a burden when suffering in silence

1. The pain of disconnection — What burden-feelings actually are
2. Pain of connection — When loving hurts
3. Compassionate friend
4. Backdraft — When kindness hurts at first
5. Awakening our hearts
6. Loving-kindness meditation
7. Finding loving-kindness phrases
8. Loving-kindness for the family and me
9. Meeting anger with self-compassion
10. Tonglen — Compassion for self and others
11. Self-compassion break in relationship

Finding a Way Forward When Stuck

Pain point: Hopelessness and paralysis when facing setbacks or future uncertainty

1. Hidden meaning — The real silver lining
2. Motivating ourselves with compassion
3. Embracing life and cultivating happiness
4. Savouring
5. Gratitude
6. Core values
7. Living with a vow
8. I forgive you
9. Rebuild purpose / Reframe purpose
10. How is self-compassion going for me?
11. Giving and receiving compassion