What Will You Learn?

• Foundations of Compassion: Understand the three flows of compassion (to self, from others, to others) and their neural underpinnings.
• Mindful Soothing Techniques: Apply breath-based and body-scan practices to down-regulate stress responses.
• Loving-Kindness Meditations: Cultivate goodwill toward yourself and progressively extend it to others.
• Self-Compassion Exercises: Use guided letter-writing, mantra work, and self-soothing touch to build inner warmth.
• Compassion in Action: Integrate brief “micro-practices” for daily life—at work, in relationships, and during stressful moments.
• Reflective Integration: Journal prompts and checklists to track shifts in mood, stress, and interpersonal empathy.