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 understand the practices and can practice on your own.
Please visit the CMSC website for additional meditations and resources.
MSC Core Meditations
- Affectionate Breathing: Audio | Written instructions (PDF)
- Loving-Kindness for Ourselves: Audio | Written Instructions (PDF)
- Giving and Receiving Compassion: Audio | Written Instructions (PDF)
Other MSC Meditations
- Loving-Kindness for a Loved One: Written Instructions | Audio
- Compassionate Body Scan: Written Instructions | Audio
- Compassionate Friend: Audio | Written Instructions
- Compassion for Self and Others: Audio | Written Instructions
Informal MSC Practices
- Self-Compassion Break (short): Audio, 6 min | Written Instructions (New!)
- Self-Compassion Break: Audio, 13 min | Written Instructions
- Compassion with Equanimity: Audio
- Working with Difficult Emotions: Audio
- Self-Compassion in Daily Life: Written Instructions
- Finding Loving-Kindness Phrases: Audio | Written Instructions
- Compassionate Letter to Myself: Written Instructions
- Compassionate Walking: Audio
- Soften Soothe Allow: Audio
- Mindfulness of Emotions in the Body: Audio
- Labeling Emotions: Audio
- Loving Kindness for Beginners: Audio
- Forgiveness of Others: Audio
- Forgiveness of Ourselves: Audio
Never miss a new meditation.
Sign up to receive new meditations from Chris as they are released, as well as occasional newsletters from Chris and from the Center for Mindful Self-Compassion.