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Student Resources | Cultivate a Compassionate Heart | 2025 Q1

WELCOME to the CCH Student Resources page

Here you can play/download meditation recordings, read/download course materials, and link to other resources. The materials for each week are separated by tab and will be available before the scheduled class meeting. The class recording will be available to stream by 9 am PT the following morning. You have lifetime access to these materials, apart from the class recordings which will be removed one month after the last class.

Your Course Information

Course Materials

GeneralWeek 1Week 2Week 3Week 4Week 5Week 6Week 7Week 8

Syllabus
Classroom Protocol
Support Tools
Meditation Worksheet
Class Participant List (coming soon)

Assignments

Do the Breath-Focused Meditation daily.
Establish your buddy relationship. Contact your buddy(s), set up a regular weekly check in, and determine how you want to connect (text, email, phone call…). This week, check in with your buddy about your intention for the course.
Engage in the Daily Informal Practices.

Playing and Downloading Meditation Recordings

Select the meditation.
A new tab/window will open in your browser where the meditation can be played.
To download the meditation file to your computer, click the three dot menu and select download.
A pop up window will show you where the file will be downloaded. Select Save.
The file should then start downloading.

Reading and Downloading Course Materials

Select the document.
A new tab/window will open in your browser where the document can be read.
To download the document file to your computer, select the download button located at the top right of the window.
A pop up window will show you where the file will be downloaded. Select Save.
The file should then start downloading.

The Guided Meditations and Course Materials may not be reproduced, distributed, published, displayed, modified, or used to create derivative material. If you would like permission to use any of these materials, you must contact CCARE. ©The Board of Trustees of the Leland Stanford Junior University 2024. All rights reserved. All or portions of these materials include copyrighted materials belonging to Stanford University.

8-week Compassion Course | 5-7 pm PT

August 4, 2022 by

When

5:00 pm to 7:00 pm, September 28, 2022

Location

Online

Map >>

Cultivating the Heart – Live/Online

Course Description

When you drop from your head into your heart, life becomes clear and purposeful.

Are you looking for more calm, focus and feelings of inner peace in your life?
Are you interested in learning about evidence-based practices that can provide you with ways to investigate your own experience and build mindfulness in the service of cultivating a compassionate response to life’s everyday challenges?
Do you want to build resilience from the inside out?

Cultivating the Heart – Live/Online is designed to help you develop the skills of (self)compassion, (self)awareness, reflection, meditation and more, skills that are anchored in evidence-based practices. Cultivating foundational contemplative practices and finding root in your heart through Presence and Awareness is at the core of this 8-week online course.

There is a correlation between compassion and personal well-being. Research suggests that as we become more aware of ‘being’ with ourselves in a compassionate way, we gradually begin to recognize and experience a more fully integrated sense of connection with our deeper core values and intentions. To directly embody and experience the benefits of cultivating and anchoring attention in the body and heart, however, necessitates learning how to train and incline the mind towards a more compassionate, resilient, and authentic life. This requires a rebalancing of our over-developed habit of ‘doing’ with one of ‘being.’

Over the course of 8 weeks, participants actively work with contemplative practices for at least 20 minutes in each class session. By engaging in the practice to cultivate greater awareness and hone new skills for emotional self-regulation, we learn how to connect to ourselves first. As an entry point, Cultivating the Heart – Live/Online integrates the “Alphabet of the Heart,” a mnemonic created by James Doty MD, CCARE Founder and Director.

Class Details

8 Wednesdays with Britta Eskey and Lee Eskey | SEPT 28 – NOV 16, 2022
5-7 pm Los Angeles | 8-10 pm New York (live only – no recordings available)
Registration fee | $425 (Stanford STAP funds eligible)

Questions?

If you have questions after reading our Compassion Courses FAQs, please email CompassionEducation@stanford.edu.

5 No-Nonsense Steps to Conquering Information Overload

June 6, 2018 by Dr. Emma Seppala

Written By Dr. Emma Seppala

June 6, 2018 | Psychology Today

A 2009 study found that the average American consumes 34 gigabytes of content and 100,000 words of information every day, certainly more than our ancestors ever handled—the iPhone had barely been out for 1 year, who knows how much information we take in today. We swim in an increasingly turbulent sea of information and stories: the ones we tell ourselves, the ones we tell others, the ones we hear on the news, and the ones we choose to watch on Netflix—and read in books, listen to on podcasts, and follow on Facebook, Instagram, and Twitter. Research suggests these stories have powerful impacts on our well-being.

1. Understand What Information Helps You

Some forms of narrative are deeply nourishing. A study at the New School for Social Research found that reading literary fiction especially (as opposed to best-selling thrillers or romances) helps people develop skills they need in social relationships, like the ability to see from another person’s perspective. In particular, participants who read literary fiction were better able to read emotions in other people’s eyes—a critical skill for determining the state of mind of another person.

To read the entire blog post, click here.

5 Easy Ways to Use Self-Compassion to Get Through Hard Times

February 20, 2017 by CCARE Staff Leave a Comment

February 20, 2017

Written by Julia Hogan.

When you’re having a difficult time, rather than berating yourself, try self-compassion. As a therapist, I’ve heard so many of my patients say they don’t deserve the same level of compassion that they give their friends. “Of course I would be supportive of my friend as she struggles again and again to get her drinking under control,” they tell me. “But I’m just a failure when it comes to eating healthy. I should get it right.” I remind my clients that we all make mistakes, and that doesn’t make us horrible people. No one, including you, is infallible, and that’s okay. Research shows that people who practice self-compassion experience a host of benefits including lower levels of depression and anxiety and they are more optimistic.

To read the full article, click here.

15 Five-Second Strategies for Shutting Down Stress ASAP

February 1, 2017 by CCARE Staff Leave a Comment

February 1, 2017

Written by Tina Donvito.

Dealing with sudden stress—a phone call with bad news, a last-minute assignment from your boss, or an argument with your spouse—triggers a cascade of physical and mental symptoms that can be hard to stop. The first thing to do? Pay attention to your breathing pattern, and make an effort to start taking slow, deep breaths. “Breathing can change how we feel because emotions and breathing are closely connected,” says Emma Seppala, PhD, author of The Happiness Track and a Stanford University psychologist who’s done research on yogic breathing. “A revealing research study showed that different emotional states are associated with distinct respiration patterns.” In a follow-up study, participants actually started to feel the emotions that corresponded to an assigned breathing pattern. “This finding is revolutionary: We can change how we feel using our breath!” Dr. Seppala says. Deep breathing gets more oxygen to your brain, and may lower levels of the stress hormone cortisol. This one simple habit could protect your health from the effects of stress.

To read the full article, click here.

Compassion Cultivation Training, Wednesdays with Robert Cusick, Apr 05-May 31, 2017

November 22, 2016 by