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Mindful Self-Compassion Meditations
Befriending ourselves for more resilience and wellbeing
Gift yourself with a moment of loving kindness
We are presenting a collection of meditations/visualisations that are presented in the Mindful Self-Compassion program.
You are free to listen to them for your own personal use only.
Disclaimer: These meditations are psycho-educational and are not intended to replace therapy. Always seek the advice of a doctor or psychologist for any questions you may have regarding your own specific medical or mental health condition. If emotional difficulties arise while listening to these meditations, please stop listening to the meditations and consult urgently a psychologist or other qualified health care professionals.
Warning: please do not listen to the following audio while you are driving or operating machinery.
Mindful Self-Compassion Meditations
All of the following meditations are presented by Marie Bloomfield, clinical psyhologist
1. Self Compassion Break
The Self-Compassion break is a way of attending to ourselves when we are struggling, in a comforting and soothing way, to ease stress and promote resilience.
2. Soft Landing Meditation
In this short meditation we pause, to be present, to be aware to bring warmth and kindness to ourselves.
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3. The Affectionate Breath
This Mindful Self-Compassion core meditation focus on the awareness of the breath to calm the mind but also to cultivate positive feelings of comfort and appreciation.​
4. The Affectionate Breath (short)
This Mindful Self-Compassion core meditation focus on the awareness of the breath to calm the mind but also to cultivate positive feelings of comfort and appreciation
5. Loving Kindness for Ourselves
This second core Mindful Self-Compassion meditation aim to promote the personalisation of loving kindness phrases to meet our needs in the moment.
6. Loving Kindness for Ourselves (short)
This second core Mindful Self-Compassion meditation aim to promote the personalisation of loving kindness phrases to meet our needs in the moment.
7. Giving and Receiving Compassion
This is the third core Mindful Self-Compassion meditation build on the affectionate breath and loving-kindness for self and others by choosing compassionate words or images each time that we are breathing in and out to meet our needs.
8. Giving and Receiving Compassion(short) (11 min)
This is the third core Mindful Self-Compassion meditation build on the affectionate breath and loving kindness for self and others by choosing compassionate words or images each time that we are breathing in and out.
9. Loving Kindness for a Loved One
This is an introduction to the loving-kindness meditation where we wish well for ourselves and for a loved one.
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10. Compassionate Friend
In this visualisation, you are invited to imagine a wise and compassionate presence that can bring you comfort and ease in difficult moments.​
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11. Soften Soothe Allow for Emotions
In this meditation, we are presenting four strategies (noting/labelling, mindfulness of body, self-compassion and acceptance) to assist in easing difficult emotions so they are less overwhelming.​
12. Soften Soothe Allow for Shame
This is an informal practice presented as a meditation based on mindfulness and self-compassion practices to assist in easing difficult feelings of shame​
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13. Sympathetic Joy Meditation (21 min)
Sympathetic joy is to delight in the happiness of others. It is a powerful way to connect with others and to cultivate a sense of belonging. Making other people’s happiness ours, increase our capacity for happiness.
14. Compassionate self & the inner critic (20 min)
In this exercise you are invited to make peace with the inner critic, to cultivate a Compassionate Self with a Compassionate Voice to motivate yourself in a way that is supportive, encouraging and empowering.