The following meditations and exercises are drawn from the MSC program, and are presented in order of the particular MSC sessions in which they are taught. Some exercises are in pdf format, though most of the meditations are recorded in English by MSC founders Chris Germer and/or Kristin Neff. All recordings can be downloaded by using a right click on the name of the practice.
This material is intended for your personal use. Please do not copy or distribute without permission. If you would like permission to use any of these recorded meditations, please contact the Center for Mindful Self-Compassion. Thank you.
Guided Meditations & Exercises
Session 1. Discovering Mindful Self-Compassion
- Soothing Touch (pdf)
- Self-Compassion Break (Kristin Neff)
- Self-Compassion Break (Chris Germer)
- Self-Compassion Break (short) (Chris Germer)
Session 2. Practicing Mindfulness
Session 3. Practicing Loving-Kindness
- Loving-Kindness for a Loved One (Kristin Neff)
- Loving-Kindness for a Loved One (Chris Germer)
- Finding Loving-Kindness Phrases (Chris Germer)
Session 4. Discovering Your Compassionate Voice
Session 5. Living Deeply
- Compassionate Body Scan (Kristin Neff)
- Compassionate Body Scan (Chris Germer)
- Compassionate Walking (Chris Germer)
Session 6. Meeting Difficult Emotions
- Labeling Emotions (Chris Germer)
- Labeling Emotions (Kristin Neff)
- Mindfulness of Emotion in the Body (Chris Germer)
- Being With Difficult Emotions (formerly Soften, Soothe, Allow) (Chris Germer)
- Being With Difficult Emotions (formerly Soften, Soothe, Allow) (Kristin Neff)
- Self-Compassion Break for Shame New! (Chris Germer)
Session 7. Exploring Challenging Relationships
- Compassionate Friend (Chris Germer)
- Compassionate Friend (Kristin Neff) New!
- Forgiveness of Others (Chris Germer)
- Forgiveness of Ourselves (Chris Germer)
- Compassion with Equanimity (Chris Germer)
- Compassion with Equanimity (Kristin Neff) New!
Session 8. Embracing Your Life
- Compassion for Self and Others (Chris Germer)
How to Practice MSC
MSC helps us discover new ways of relating to ourselves and teaches skills we can practice in our daily lives. Research shows that the more we practice being kind and compassionate with ourselves, either using informal practices such as the Self-Compassion Break, or formal meditation practices such as Affectionate Breathing, the more we’ll increase the habit of self-compassion. For individuals who have already attended an MSC course, continued practice in an online group setting can be key to maintaining self-compassion skills over time.
There are a few tips to practicing self-compassion that are important to keep in mind for novice and experienced practitioners alike. Self-compassion is a practice of goodwill, not good feelings. In other words, even though the friendly, supportive stance of self-compassion is aimed at the alleviation of suffering, we can’t always control the way things are. If we use self-compassion practice to try to make our pain go away by suppressing it or fighting against it, things will likely just get worse. With self-compassion we mindfully accept that the moment is painful, and embrace ourselves with kindness and care in response, remembering that imperfection is part of the shared human experience. This allows us to hold ourselves in love and connection, giving ourselves the support and comfort needed to bear the pain, while providing the optimal conditions for growth and transformation.
In fact, many people find that when they practice self-compassion, their pain actually increases at first. We call this phenomenon backdraft, a firefighting term that describes what happens when a door in a burning house is opened – oxygen goes in and flames rush out. A similar process can occur when we open the door of our hearts – love goes in and old pain comes out. There is a saying that describes this process: “When we give ourselves unconditional love, we discover the conditions in which we were unloved.” Fortunately, we can meet old pain with the resources of mindfulness and self-compassion and the heart will naturally begin to heal. Still, it means we have to allow ourselves to be slow learners when it comes to practicing self-compassion. And if we ever feel overwhelmed by difficult emotions, the most self-compassionate response may be to pull back temporarily – focus on the breath, the sensation of the soles of our feet on the ground, or engage in ordinary, behavioral acts of self-care such as having a cup of tea or petting the cat. By doing so we reinforce the habit of self-compassion – giving ourselves what we need in the moment – planting seeds that will eventually blossom and grow.