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.
Waiting on Yourself (5 meg)
Play
Download
Compassionate Body Scan (29 meg)
Play
Download
Mindfulness of Sound (5 meg)
Play
Download
Mindfulness of Breathing (14 meg)
Play
Download
Compassionate Breathing (9 meg)
Play
Download
Mindfulness of Body Sensations (17 meg)
Play
Download
Mindfulness of Emotion in the Body (10 meg)
Play
Download
Soften, Soothe, and Allow (6 meg)
Play
Download
Labeling Emotions (9 meg)
Play
Download
Loving-Kindness for Beginners (18 meg)
Play
Download
Loving-Kindness for Yourself (21 meg)
Play
Download
Loving-Kindness for the Benefactor (18 meg)
Play
Download
Self-Compassion Meditation (23 meg)
Play
Download
Centering Meditation (17 meg)
Play
Download
Compassionate Image Meditation (23 meg)
Play
Download
Loving-Kindness for the Difficult Person (24 meg)
Play
Download
Compassionate Walking (10 meg)
Play
Download
Mindful Self-Compassion Meditation (23 meg)
Play
Download
Breathing Compassion In and Out (10 meg)
Play
Download