MSC Guided
Meditations

All the Guided Meditations and Exercises below are available for your personal use at https://centerformsc.org/practice-msc/guided-meditations-and-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

• Affectionate Breathing (Chris Germer)
• Affectionate Breathing (Kristin Neff)
• Soles of the Feet (pdf)

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

• Loving-Kindness for Ourselves (Chris Germer)
• Compassionate Letter to Myself (pdf)

Session 5. Living Deeply

• Giving and Receiving Compassion (Chris Germer)
• Giving and Receiving Compassion (Kristin Neff)

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)

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)

Session 8.  Embracing Your Life

• Compassion for Self and Others (Chris Germer)