With Hiroe Takeuchi — MSC Certified Teacher (Center for MSC, USA)
Mindful Self-Compassion (MSC) Courses — Online
Hiroe Takeuchi, an MSC Certified Teacher (Center for Mindful Self-Compassion, USA), teaches the official Mindful Self-Compassion (MSC) programme online, in English, in small groups. She offers the MSC 8-Week Course for those who’d like deep, lasting change, and the MSC 6-Week Course for those who want practical, accessible skills for everyday stress. She also holds free monthly sessions for anyone curious about self-compassion, or simply wanting to be kinder to themselves. She works especially with people who never quite feel they belong, wherever they are — expats, immigrants, and anyone building a life across cultures.
Where to Start
Three Ways to Begin
There are three ways to begin — and any of them is a good place to start.
Free Sessions
Not sure where to start? Begin here. Monthly meditation and introductory sessions — online, no commitment, newcomers warmly welcome.
MSC 8-Week Course
For deep, lasting change. The full Mindful Self-Compassion programme, with meditation at its core. Saturday mornings, online, small group.
MSC 6-Week Course
For a full, active life. An accessible way to learn the core practices of self-compassion and weave them in alongside everything else you do — focused on practical skills and exercises, no formal MSC meditation, weekly sessions of 1.5–2 hours.
Free Sessions
Meditation & Introductory Sessions
Hiroe holds free online sessions every month — self-compassion meditation sessions, and short introductory sessions where you can learn what self-compassion and MSC are, and try some of the exercises for yourself. Each runs 60–90 minutes on Zoom, and no background in meditation or psychology is needed.
- Monthly self-compassion meditation sessions — feel the practice for yourself, not just as an idea
- Introductory sessions — what self-compassion is, what MSC is, and a chance to try some exercises from the course
- Online (Zoom) · 60–90 minutes · free · newcomers warmly welcome
- A gentle, low-pressure place to ask any questions and simply see how it feels
“I’m curious, but I’m not sure where to start.” “I’d like to see what it’s like first.” That’s exactly what these sessions are for. Come for an hour. It’s completely fine if you’re new to all of this.
The Deeper Path
MSC 8-Week Course
The 8-week Mindful Self-Compassion course is the full, official MSC programme — created by Drs. Kristin Neff and Christopher Germer. Over eight weeks plus a half-day retreat, you’ll build a steadier, kinder relationship with yourself, with meditation and experiential practice at its heart. The deeper of the two paths — a place to settle in and take your time.
Next course: starting October 2026. Register your interest to hear first when enrolment opens.
- Format
- Online (Zoom)
- Schedule
- Saturday mornings, weekly ~3-hour sessions × 8, plus a half-day retreat
- Group
- Small group (6–10) for real, personal connection
Free introductory and meditation sessions run every month — open to anyone, with no pressure at all.
What You’ll Learn
- How to motivate yourself with self-compassion instead of self-criticism
- How to meet difficult emotions in a gentler way
- How to set boundaries in relationships while staying compassionate — to yourself and to the other person
- How to take in the good — in your life and in yourself — humbly, without exaggerating or comparing, just as it is
- How to reconnect with your core values and live closer to them
- Self-compassion meditations (the MSC version of loving-kindness, affectionate breathing, and more), taught step by step
- Common humanity — the relief of knowing you’re not alone, in a small, kind group
- A deeper, lasting change in how you relate to yourself
Who It’s For
- People who feel a quiet emptiness inside, even when life looks good from the outside
- People who are hard on themselves and want to find a different, kinder path
- People who want to build a kinder relationship with themselves
- People who want to truly embody self-compassion, not just as an idea
- People who can set aside the time to go deep over eight weeks
The Accessible Path
MSC 6-Week Course
The 6-week course is a focused, accessible way to learn the core practices of self-compassion and weave them into a full, active life. It’s the official MSC short-course programme — shorter weekly sessions, focused on practical skills and exercises you can use in everyday situations. It’s a good fit for those who’d like to bring self-compassion into their life as it already is, without changing how that life looks now.
Next course: dates to be announced. Register your interest to hear first.
- Format
- Online (Zoom)
- Schedule
- 6 weekly sessions of 1.5–2 hours · day and time to be confirmed
- Group
- Small group setting
Free introductory and meditation sessions run every month — open to anyone, with no pressure at all.
What You’ll Learn
- How to motivate yourself with self-compassion instead of self-criticism
- Practical ways to meet difficult emotions in the moment
- How to set boundaries in relationships to prevent burnout
- How to use self-compassion in everyday situations — at work, at home, in a hard conversation
- Simple skills and exercises you can actually use in daily life
Who It’s For
- People who are hard on themselves and want to learn to be kind to themselves
- People with full, active lives — work, hobbies, friends, family — who’d like to bring self-compassion in alongside everything else they enjoy
- People who’d rather start with shorter weekly sessions and the core practices
Which Course Fits Your Life?
There’s no “better” course — only the one that fits your life and your interests. And choosing what fits you is already self-compassion. The 8-week course is for going deep, with meditation at its core. The 6-week course is for learning the core practices in a focused way and bringing them into a full, active life. Both are official MSC programmes.
| MSC 8-Week Course | MSC 6-Week Course | |
|---|---|---|
| Best for | Going deep, lasting change | A full, active life; the core practices |
| Time per session | ~3 hours | 1.5–2 hours |
| Length | 8 weeks + half-day retreat | 6 weeks |
| Schedule | Saturday mornings | To be confirmed |
| Meditation | At the core of the course | No formal MSC meditation — experiential exercises |
| Experience needed | None | None |
| The feeling | “If I’m doing this, I want the full experience.” | “My weeks are full and good — I’d love this to be part of them.” |
Still not sure? That’s completely normal. Come to a free session and try it for yourself first.
Investment & Financial Support
These courses are small, fully guided, and run live — your place is held for the whole programme. Current pricing and dates are on Eventbrite. A limited number of financial-support places are available too, because cost shouldn’t be the reason someone misses the support they need.
If the fee is a genuine barrier, please reach out before deciding it isn’t for you. A quiet conversation is always welcome.
What to Expect
Every course runs live online via Zoom, in a small group. You’ll receive recordings of the guided meditations and practices, so you can keep practising in your own time. You’ll also get gentle tips on how to weave self-compassion into your daily life — which, in Hiroe’s experience, both as a participant and as an MSC teacher, is the most powerful way to learn it.
- Live online (Zoom), small group, in English
- Open to all backgrounds and cultures; mixed-roots and expat experience especially welcome
- No meditation or psychology background required
About Your Teacher
Someone who has walked the same path
Hiroe Takeuchi teaches self-compassion as someone who has lived the same cycle her participants know — chasing the “next place,” country after country, and still feeling not enough. Born in China, raised in Japan, and living in the Netherlands, she teaches across cultures. She is an MSC Certified Teacher, certified by the Center for Mindful Self-Compassion (USA) — the home of the programme developed by Drs. Kristin Neff and Christopher Germer — and has guided more than 1,000 people in self-compassion.
Frequently Asked Questions
Do I need any background in meditation or psychology to join?
No. Both courses are built for complete beginners. The 8-week course introduces meditation gently, step by step; the 6-week course uses experiential exercises with no formal MSC meditation at all. A free session is the easiest place to see how it feels.
What’s the difference between the 8-week and 6-week course?
The 8-week course is for going deep, with meditation at its core, over eight weeks plus a half-day retreat. The 6-week course is a focused, more accessible way to learn the core practices — shorter weekly sessions, no formal MSC meditation — designed to sit alongside a full, active life. Both are official MSC programmes; neither is a watered-down version of the other.
Are the courses run in English, and online?
Yes. All courses are taught live in English over Zoom, in small groups, so you can join from anywhere. Hiroe is based in the Netherlands and works with expats and international participants across time zones.
I read the book or workbook but couldn’t keep it up. Is a course worth it?
That’s one of the most common reasons people come — and a sign that a guided course is exactly what would help. Just as you can’t build muscle by reading about it, self-compassion grows through practice, not from a book. And when we’re struggling, we often feel completely alone; really feeling that you’re not the only one takes other people. So self-compassion is best learned together — in a small group, with a teacher and a steady rhythm. That’s what makes it stick.
Can self-compassion help if I feel like I don’t belong, living abroad?
Yes. When you feel like an outsider, self-compassion lets you meet that “I don’t fully belong anywhere” feeling with warmth instead of shame. It builds a sense of belonging within yourself that travels with you — which is the heart of what Hiroe teaches.
What if I can’t decide which course is right for me?
You don’t have to decide alone. Come to a free session or ask for a short one-to-one chat, and we’ll find the fit for your life together. There’s no pressure to choose on the spot.
Begin Within
Begin Within
The answer you’ve been looking for isn’t in the next place — it’s within. Whether you start with a free session or step straight into a course, you’re warmly welcome here, at your own pace.
Or stay connected — gentle reminders and practical self-compassion tips: