Feel free to download the following meditations for your personal use. They are intended to guide you through the first phase of mindful self-compassion training. The meditations are primarily instructional in nature and briefer than most meditation sessions. Please use the downloads until you fully understand the instructions and then practice on your own. For more in-depth meditation instruction, check the "Further Reading and Practice" section of The Mindful Path to Self-Compassion or go to DharmaSeed.org.
These meditations contain some imperfections such as background noises and misspoken words. The point of mindful self-compassion is not to achieve a perfectly calm, relaxed state, but rather to receive the inevitable imperfections we find in ourselves and our world with humor, tenderness, and good will. Also, we're learning to hold our internal reactions to these disturbances in spacious, affectionate awareness. You’ll learn to do this if you work your way slowly through the following meditations.
To play a meditation, after clicking on the link it will either start to play automatically or you may have to click on the "play" button in the bottom left corner of your audio web player. Some meditations are offered at the bottom of the list as PDF files.
Affectionate Breathing (24MB)
Breathing Compassion In and Out (10 meg)
Centering Meditation (17 meg)
Compassionate Body Scan (Christopher Germer) (29 meg)
Compassionate Body Scan (Kristin Neff)
Compassionate Breathing (9 meg)
Compassionate Image Meditation (23 meg)
Compassionate Walking (10 meg)
Labeling Emotions (9 meg)
Loving-Kindness for Beginners (18 meg)
Loving-Kindness for the Benefactor (18 meg)
Loving-Kindness for the Difficult Person (24 meg)
Loving-Kindness for Yourself (21 meg)
Mindfulness of Body Sensations (17 meg)
Mindfulness of Emotion in the Body (10 meg)
Mindfulness of Sound (5 meg)
Mindfulness of Breathing (14 meg)
Mindful Self-Compassion Meditation (23 meg)
Noting Your Emotions
Self-Compassion Meditation (23 meg)
Soften, Soothe, and Allow (6 meg)
Soften, Soothe, and Allow: Working With Emotions in the Body
Waiting on Yourself (5 meg)
Instructions for Self-Compassion Meditation
Most of the following meditations, as well as guidance for practicing them, can be found in The Mindful Path to Self-Compassion: Freeing Yourself from Destructive Thoughts and Emotions
This material is intended for your personal use. Please do not copy or distribute without permission of The Guilford Press. Thank you.
Affectionate Breathing (pdf)
Compassionate Body Scan (pdf)
Mindful Self-Compassion (pdf)
Soften, Soothe and Allow (pdf)