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Mindful Self-Compassion

  • Chrysalis Institute 213 Roseneath Road Richmond, VA 23221 (map)

When you’re struggling, do you treat yourself as well as you’d treat a friend? If not, what would it take to give yourself the same caring attention? An empirically-supported course taught in 20+ countries, MSC shares powerful tools for healing, building inner strength, and increasing confidence and self-respect. Learn to motivate yourself with encouragement instead of criticism, cope with emotional challenges, cultivate more compassionate self-talk, and consciously savor the good moments in your life.

A silent retreat day will be offered Saturday, April 27 from 1-5pm.

This is for you if you:

  • Are “too hard on yourself”

  • Would like to accept difficult feelings instead of fighting them

  • Are open to the work of self-discovery, even when it’s challenging

Sandra Tan, LCSW and Lisa Halberstadt, MS

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Sandra Tan, LCSW works as an oncology supportive counselor in a hospital in Richmond VA. Her clinical interest is in integrating mainstream psychotherapy interventions with complementary therapies such as mindfulness, self-compassion, guided imagery, and expressive arts to enhance the body mind connection for healing and self-care. Sandra has been meditating and exploring multiple body-mind practices since the 90s and studied with different teachers in Europe, Asia and USA. She is a trained Mindful Self-Compassion Teacher
through the UCSD School of Medicine.


Lisa Halberstadt, M.S., has worked as a psychotherapist, neuropsychological assessor, and psychiatric genetics researcher.  Retiring early to engage in family elder care, she has pursued her long-held interest in contemplative practices. Lisa’s curiosity about the intersection of mindfulness meditation and Judaism led her to complete the Jewish Mindfulness Meditation Teacher Training program through the Institute for Jewish Spirituality.  She also is a trained teacher of Mindful Self-Compassion and Wise Aging and serves on the Chrysalis Institute faculty. Lisa is a long-time volunteer with Side by Side (supporting LGBTQ+ youth) and co-leads the Richmond chapter of the Sisterhood of Salaam Shalom (bringing Muslim and Jewish women together for peace).

$320/Chrysalis members
$480/General public

FINANCIAL ASSISTANCE IS AVAILABLE! Please email Executive Director Rachel Douglas at for details.

Tuesdays, March 12 - May 7 from 5:30-7:45pm
Silent retreat day: Saturday, April 27 from 1-5pm

Chrysalis membership saves you up to 50% on programs. Become a member here!

Earlier Event: March 9
Mindfulness Essentials