If you are wondering about the difference between MBCL (Mindfulness-Based Compassionate Living) and MSC (Mindful Self-Compassion), you may be at an important point in your practice.
Perhaps you already have some experience of mindfulness, for example from an MBSR course. Or perhaps you have discovered that mindfulness supports you. And yet you notice that in difficult moments, your inner critic can still sound harsh.
This is where both programmes begin.
MBCL and MSC are established compassion training programmes. Both consist of eight core sessions and include an additional period of sustained practice.
Both offer a clear framework for cultivating compassion when we face stress, self-criticism, difficult emotions and moments in which we treat ourselves with inner harshness.
And yet the programmes differ in important ways, particularly in whom they are designed for and where they place their emphasis.
In my courses and conversations, people often ask what MBCL and MSC have in common and how they differ. For this article, I revisited and updated a comparison written in 2017 by my colleagues and the founders of MBCL, Erik van den Brink and Frits Koster.
What is MBCL?
Mindfulness-Based Compassionate Living, or MBCL, is a follow-up compassion training programme. It builds on a foundational course in mindfulness, such as MBSR, MBCT, MBRP or another recognised Mindfulness-Based Programme.
Psychiatrist and psychotherapist Erik van den Brink and Vipassana meditation teacher Frits Koster developed MBCL in the Netherlands in 2007. Both brought many years of experience in teaching MBSR and MBCT and in working with people in mental healthcare.
Alongside elements from the work of Kristin Neff and Christopher Germer, MBCL includes practices and models from Paul Gilbert’s Compassion Focused Therapy. This approach draws on an evolutionary understanding of the human mind and of the emotional systems that shape our responses to threat, safety and connection.
MBCL regards self-compassion and compassion for others as closely connected and gives substantial space to both.
The programme also invites participants to extend the circle of compassion towards other people, other living beings and the planet, while respecting their own pace and boundaries.
Through the practices, participants deepen their existing mindfulness skills and add an explicitly compassionate dimension to their practice. Gradually, they can cultivate a kinder relationship with themselves and a stronger sense of connection with others and with life as a whole.
What is MSC?
Mindful Self-Compassion, or MSC, is a stand-alone compassion training programme. Psychologist Kristin Neff, a pioneer in self-compassion research, and clinical psychologist Christopher Germer, an expert in meditation and psychotherapy, developed the programme.
MSC focuses primarily on the development of self-compassion.
It supports people in meeting themselves with greater kindness and understanding during difficult moments, particularly when they experience self-criticism, shame, emotional pain or overwhelm.
The programme includes foundational mindfulness practices. Participants therefore do not need to have completed a mindfulness course before taking part.
What do MBCL and MSC have in common?
MBCL and MSC draw on many similar sources and present compassion training in a secular, non-religious way.
Both programmes combine insights from modern psychology, neuroscience and clinical practice with contemplative practices of loving-kindness and compassion, including metta and tonglen.
They share a broad understanding of human suffering. Rather than viewing painful emotions, self-criticism and inner struggle as signs that something is wrong with us, both programmes understand them as part of our shared human experience.
Both include evidence-informed practices that can help people relate to stress and emotional pain in healthier ways. They support participants in noticing their experience, responding with greater care and cultivating helpful states of mind.
In both programmes, participants learn not simply to avoid difficult emotions or judge themselves for experiencing them. Instead, they develop the capacity to pause and explore:
What is happening inside me right now?
How am I speaking to myself?
What do I need at this moment?
What might a kind response look like?
MBCL and MSC also address difficulties that can arise during compassion practice. Turning towards ourselves with kindness may initially bring painful feelings, memories or self-critical patterns more clearly into awareness.
Both programmes therefore give considerable attention to working with difficult emotions, self-criticism and the sometimes challenging effects of practising self-compassion.
They support participants in accepting their imperfections and developing a kinder, more caring and forgiving relationship with themselves.
Both programmes also cultivate the four immeasurable qualities of the heart: kindness, compassion, appreciative joy, equanimity
How do MBCL and MSC differ?
Despite their many similarities, MBCL and MSC differ in several important ways.
The central differences concern previous mindfulness experience, the role of mindfulness within the programme, the relative emphasis on self-compassion and compassion for others, and the training pathways for teachers.
Previous mindfulness experience
One of the most important differences concerns the role of mindfulness.
MBCL assumes that participants already know how to pause, notice bodily sensations, thoughts and emotions, and explore their experience mindfully.
The programme therefore builds on skills that participants have already developed through a recognised Mindfulness-Based Programme. MBCL deepens those skills and expands the practice through self-compassion and compassion.
MSC teaches foundational mindfulness practices within the programme itself. People can therefore take part even if they have not previously attended an MBSR, MBCT or comparable course.
The more suitable starting point depends on a person’s previous experience and current needs.
Different emphases: Self-compassion and compassion for others
Another difference lies in the emphasis of each programme.
MSC places particular emphasis on self-compassion:
How can we meet ourselves with greater kindness and understanding, and with less harshness, during difficult moments?
MSC also includes practices of kindness and compassion for others. Within the programme, these practices primarily support the cultivation of self-compassion.
MBCL views self-compassion and compassion for others as closely connected and gives substantial attention to both.
It explores how compassion can support us in our relationship with ourselves and in our relationships with other people. It also invites participants to broaden the circle towards other living beings, nature and the planet.
These different emphases may appeal to people with different interests and needs.
Different pathways for teachers
MBCL and MSC also differ in how they prepare teachers.
MBCL functions as a follow-up programme to established mindfulness-based approaches. Certified MBCL teachers therefore already hold a qualification to teach a recognised Mindfulness-Based Programme, such as MBSR or MBCT.
The MBCL teacher training expands their existing teaching skills and introduces the specific practices, models and teaching approach of MBCL.
Other professionals can also complete MBCL training and integrate elements of the programme into their work. They do so within the scope of their existing professional qualifications rather than teaching the full MBCL programme as certified MBCL teachers.
MSC teachers follow a dedicated MSC teacher training pathway. They do not need prior qualification as MBSR or MBCT teachers.
Who might benefit from each compassion training programme?
Who is MBCL for?
MBCL may feel right for people who already have experience of mindfulness and notice:
Mindfulness supports me. But in difficult moments, I need more warmth and kindness.
Many people reach a point at which they know how to pause, feel the breath, sense the body and notice thoughts and emotions. Yet their inner voice may still sound harsh and hurtful when life becomes difficult.
This does not mean that they are practising mindfulness incorrectly.
Self-compassion and compassion often require their own paths of practice.
MBCL may suit you particularly well if you
- would like to deepen an existing mindfulness practice through self-compassion and compassion for others
- want to relate differently to persistent patterns, strong self-criticism and inner harshness
- seek a healthier balance between caring for yourself and caring for others
- want compassion to become more alive not only as a meditation practice, but also as an attitude in everyday life
- feel interested in extending compassion towards other people, other living beings and the wider world
Who is MSC for?
MSC can offer a good starting point if you have little or no experience of meditation and want to focus primarily on self-compassion.
Perhaps you notice that you often treat yourself strictly. Perhaps you find it easier to offer understanding and care to other people than to yourself.
MSC offers a clear and well-researched framework for exploring this.
It may suit you particularly well if you:
- have little or no previous experience of mindfulness
- are looking for an introduction to self-compassion
- want to learn how to meet yourself more kindly during difficult moments
- want to explore your relationship with self-criticism, shame or inner pressure
- prefer a stand-alone programme that includes foundational mindfulness practices
MBCL or MSC: Which compassion training programme may suit you?
If you have little or no previous mindfulness experience, MSC may offer a good starting point.
If you have already attended an MBSR, MBCT, MBRP or comparable mindfulness-based course and want to deepen your practice, MBCL may suit you well.
This may particularly be the case if mindfulness supports you, but you still experience a harsh inner voice during difficult moments, or if you want to cultivate compassion both for yourself and for others.
Your choice does not depend on the curriculum alone.
The founders of both programmes emphasise that the teacher’s personality, teaching style and embodiment may matter at least as much as the particular programme.
The way in which a teacher creates and holds the learning environment also matters: with clarity, kindness, safety, openness and respect for each participant’s pace and experience.
The most important question is therefore not which programme is better, but which programme, teacher and learning environment best meet your needs.
MBCL and MSC: Frequently asked questions
What is the main difference between MBCL and MSC?
MBCL is a follow-up programme for people who already have mindfulness experience. It cultivates both self-compassion and compassion for others.
MSC is a stand-alone programme with a stronger focus on self-compassion. Participants do not need previous experience of mindfulness or meditation.
Is MSC suitable for beginners?
Yes. Kristin Neff and Christopher Germer designed MSC so that people can participate without previous meditation experience. The programme introduces foundational mindfulness practices.
Do I need previous experience for MBCL?
Yes. MBCL builds on previous mindfulness experience, preferably through MBSR, MBCT, MBRP or another recognised Mindfulness-Based Programme.
This foundation matters because MBCL deepens existing mindfulness skills and expands them through compassion practices.
Which compassion training programme is better?
Neither programme is inherently better.
The more relevant question is which programme fits your previous experience, your interests and your current needs.
MSC may offer a good starting point if you are new to mindfulness and primarily want to cultivate self-compassion.
MBCL may suit you if you already have mindfulness experience and want to deepen your practice through both self-compassion and compassion for others.
Does MBCL also include self-compassion?
Yes. Self-compassion forms an essential part of MBCL.
At the same time, MBCL regards self-compassion and compassion for others as closely connected and gives considerable attention to both.
This article draws on a comparison written by Erik van den Brink and Frits Koster in October 2017. Jana Willms substantially revised and expanded the German version and adapted this English version for MBCL International.
Jana Willms
Jana Willms is a psychologist, senior teacher of MBSR and MBCL, MBCL teacher trainer and mindfulness-based supervisor. She has taught mindfulness and compassion programmes since 2008 and supports mindfulness- and compassion-based teachers through training and supervision. For her, mindfulness and compassion offer paths of practice that strengthen clarity, kindness and connection: with ourselves, with others and with the living world around us.