Guided Meditations and Exercises

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.


Please consult the country pages to see what resources are available in non-English languages.


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.


Session 1. Discovering Mindful Self-Compassion



Session 2. Practicing Mindfulness


Session 3. Practicing Loving-Kindness


Session 4. Discovering Your Compassionate Voice



Session 5. Living Deeply


Retreat Session


Session 6. Meeting Difficult Emotions


Session 7. Exploring Challenging Relationships


Session 8.  Embracing Your Life

When we practice self-compassion we need to allow ourselves to be slow learners, gently and patiently supporting ourselves along the way.