With Hiroe Takeuchi — MSC Certified Teacher (Center for MSC, USA)
Free Self-Compassion Sessions — Online
Hiroe Takeuchi, an MSC Certified Teacher (Center for Mindful Self-Compassion, USA), holds two kinds of free online self-compassion sessions on Zoom: a 20-minute guided morning meditation every Tuesday and Thursday at 8:35 AM (Amsterdam time), and a monthly 60-minute Saturday-morning introduction, “The Psychology of Being Kind to Yourself,” where you learn what self-compassion and Mindful Self-Compassion (MSC) are and try two guided practices. Both are completely free and need no background in meditation or psychology. They’re a gentle first step for anyone curious about being a little kinder to themselves — and especially welcoming to people building a life across cultures, who never quite feel they belong, wherever they are.
If you’re curious about self-compassion and you’d simply like to feel what it’s actually like, this is the easiest place to begin. Come for twenty minutes, or for an hour. There’s nothing to prepare, and nothing you need to get right.
Two Kinds of Session
Two Kinds of Free Session
There are two kinds of free session, and you’re welcome at either — or both. They’re a relaxed way to meet self-compassion for yourself.
Morning Meditation
Start your day by being kind to yourself — 20 minutes of guided self-compassion meditation, before you open your laptop. A chance to feel self-compassion not just as an idea, but as something you actually feel. Join from wherever you are; many people come back regularly, simply because it sets a calmer, kinder tone for the day.
Saturday Introduction
“The Psychology of Being Kind to Yourself” — a clear, friendly introduction to what self-compassion is (and isn’t), how it differs from self-esteem, and what Mindful Self-Compassion (MSC) means. You’ll try two guided practices you can use right away, with time for your questions. Kept small and intimate on purpose. If you’re wondering “what is this, really?”, this is the session to come to.
At a Glance
At a Glance
| Morning Meditation | Every Tuesday & Thursday, 8:35–8:55 AM (Amsterdam time) — 20 minutes |
|---|---|
| Saturday Introduction | Once a month, Saturday 10:00–11:00 AM (Amsterdam time) — 60 minutes, plus an optional 15 minutes for questions |
| Cost | Free (voluntary contributions to the morning meditation are welcome, never expected) |
| Where | Online, via Zoom — join from anywhere in the world |
| How to join | RSVP on Meetup — the Zoom link comes to you after you sign up |
| For whom | Complete beginners welcome — no meditation or psychology background needed |
| Language | English |
Who Comes to These Sessions
You don’t need a reason to come — curiosity is enough. But if any of this sounds like you, you’ll feel right at home:
- You’ve built a life across borders, and still carry a quiet “not enough” wherever you go
- You never quite feel you belong — at home, abroad, or somewhere in between
- You’re kind to everyone else, but hard on yourself
- You’ve read about self-compassion, but it hasn’t quite landed yet
- You’re simply curious, and would like to feel what it’s like for yourself
This Is for You — Even If…
You are welcome as you are.
- Even if you’ve never meditated before — that’s completely fine. These sessions are made for beginners.
- Even if your mind wanders, or you feel restless — there’s no “doing it right.” Whatever happens is welcome.
- Even if you’d rather just listen — sharing is always optional. You’re welcome to simply be there.
- Even if you only want to see what it’s like — that’s a perfectly good reason to come. Come once, with no expectations.
- Even if you’re not sure self-compassion is “for you” — that’s exactly what a free session is for.
And there’s nothing you need to do afterwards. You’re always welcome to come just for the session itself, as many times as you like. Being curious is reason enough.
What a Session Is Like
Morning Meditation (20 minutes)
- A warm welcome, and a moment to arrive
- A guided self-compassion meditation
- A gentle close — so you can begin your day on your own side
Saturday Introduction (60 minutes)
- A short, plain-language introduction to self-compassion — what it is, what it isn’t, and how it differs from self-esteem
- Two guided practices you can start using right away
- Why kindness, not criticism, is what actually carries us through hard times
- A brief look at what going deeper could look like — completely optional, no pressure
- Time for your questions
Both sessions stay small, gentle, and unhurried. Cameras on are warmly welcome — seeing each other, even quietly, helps bring a sense of warmth, safety, and “I’m not the only one.”
What People Say
A few words from people who came to a free session:
“I didn’t know much about self-compassion, but within an hour I was surprised to find I had a felt sense of it.”
— Participant, free intro session
“Even though it was my first time, I felt completely at ease — and I was able to meet myself with self-compassion.”
— Participant, free meditation session
“Hiroe didn’t just teach — she listened and offered what we needed. I felt very safe.”
— Participant, free meditation session
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
Is it really free?
Yes — completely free. Just RSVP on Meetup, and the Zoom link comes to you. Nothing will be sold to you during a session. If you’d like to support the morning meditation, a small voluntary contribution is welcome — but never expected.
I’ve never meditated before. Can I still join?
Absolutely. These sessions are made with complete beginners in mind — no meditation or psychology background needed. “I’m just a little curious” is reason enough to come.
Can I come to a free session and nothing more?
Of course. Many people come simply to see what it’s like, or to keep a gentle monthly practice — and that’s wonderful. You’re welcome to come as many times as you like, just for the sessions themselves.
I’m not comfortable speaking in groups. Do I have to share?
Not at all. Sharing is always optional. You’re warmly welcome to listen and simply be there. Many people do exactly that.
Do I need to have my camera on?
Cameras on are warmly welcome — seeing each other, even quietly, helps cultivate the felt sense of warmth and safety that is the essence of self-compassion. For the Morning Meditation, it’s fine if that isn’t possible some days. For the Saturday Introduction, Hiroe asks everyone to join with their camera on; if that’s difficult this time, you’re very welcome at a future session instead.
What’s the difference between the Morning Meditation and the Saturday Introduction?
The Morning Meditation is a chance to feel the practice — 20 minutes of guided self-compassion meditation every Tuesday and Thursday at 8:35 AM (Amsterdam time), to start your day kindly. The Saturday Introduction is more about understanding: a 60-minute monthly session on what self-compassion and MSC are, with two guided practices to try and time for questions. Both are free, and beginners are welcome at either.
Can I join from outside the Netherlands?
Yes. All sessions are held online via Zoom, so you’re welcome from anywhere in the world. Many participants are expats and international professionals joining across different time zones.
When is the next session, and how do I join?
The Morning Meditation runs every Tuesday and Thursday at 8:35 AM (Amsterdam time), and the Saturday Introduction is held once a month at 10:00 AM (Amsterdam time). You’ll find all upcoming dates on Meetup — once you RSVP, the Zoom link comes to you.
Begin Gently
Begin gently
The answer you’ve been looking for isn’t in the next place — it’s within. A free session is the softest place to start. No experience needed, no commitment — just twenty minutes, or an hour, for yourself.
Not ready yet? Stay connected — gentle reminders and practical self-compassion tips: