Guided Meditations for Self-Compassion

Do you notice any tension, agitation, heaviness, or any other form of discomfort in your body?

No. If you don’t find any discomfort in your body—which means you feel completely relaxed and open—then go to Practice 8: Cultivating Joy. This will help you strengthen the wellness you already feel.

Yes. Do you find the discomfort overwhelming? Do you feel exhausted? Are you able to stay present with it?

• Overwhelming. If it is overwhelming, try asking the part of yourself that feels distressed, “Can you step back a little so I can listen to you and try to help?” If that works, go to Practice 2: Self-Acceptance. If it still feels overwhelming, go to either Practice 7: Natural Compassion or Practice 8: Cultivating Joy, which will help you regulate the intensity of your feelings.
• Exhausted. This could indicate that your reservoir of joy and compassion is running low. If so, go to either Practice 7: Natural Compassion or Practice 8: Cultivating Joy.
• Can stay present. If you can stay present with it, go to Practice 2: Self-Acceptance.

• Are thoughts distracting you from staying present with sensations in your body? (Go to Mindfulness of Thoughts)
• Are the sensations in your body getting too intense? (Go to Practice 7: Natural Compassion or Practice 8: Cultivating Joy)
• Can stay present. If you can stay present with it, go to Practice 3: Embracing Suffering.

After embracing your thoughts with mindfulness, are you able to return your attention to the sensations in your body?

• If yes, return to mindfulness of the body.
• If not, continue to Practice 3: Embracing Suffering.

• If you can’t imagine anyone loving and accepting you, go to Practice 4: Healing Pain From the Past
• If you notice tension or any other form of distress in your body, go to Practice 6: When Compassion Is Difficult.
• Click here to go to Part 2: Sending Compassion to Yourself

• If this practice isn’t feeling helpful, go to Practice 4: Healing Pain From the Past
• If you notice tension or any other form of distress in your body, go to Practice 6: When Compassion Is Difficult.

Did you have a strongly positive experience of this practice?

• Yes. Continue with this practice for the rest of the time you’ve allotted for this session.
• If no, go to Practice 5: Going Deeper.

During this type of practice, your suffering will either express a positive intention (it’s trying to meet a need, it wants your help, it’s trying to protect you, etc.) or it will express hostility.

• If you hear hostility, go to Practice 6: When Compassion Is Difficult.
• If you hear a need or positive intention, engage in compassionate dialogue with this part of yourself.

Does your past self respond positively to your willingness to listen?

• If yes, continue to dialogue with your past self for as long as it feels helpful. Experiment with going back to Practice 4: Healing Pain From the Past if your past self seems more open to receiving compassion from you now.
• If your past self says anything self-critical or reacts negatively to your kindness, go to Practice 6: When Compassion Is Difficult.

Did you discover a part of yourself that had a purpose for blocking self-compassion?

• If yes, were you able to empathize with this part of yourself?
  • If yes, continue directing compassion to this part of yourself for at least 10 minutes.
  • If not, rest or spend some time with Practice 8: Cultivating Joy. Then attempt this practice again, or do so under the supervision of a trained mental health professional.
• If not, try this practice under the supervision of a trained mental health professional.

Did you have a strong positive experience with this practice?

• If yes, continue to practice it for the rest of the time you’ve allotted for this training session. In your next session, you can choose to begin with Practice 1 or return directly to this practice.
• If not, try Natural Compassion: Receiving Practice.

Did you have a strong positive experience with this practice?

• If yes, continue to practice it for the rest of the time you’ve allotted for this training session. In your next session, you can choose to begin with Practice 1 or return directly to this practice.
• If not, try Practice 6: When Compassion Is Difficult.

Did you have a strong positive experience with this practice?

• If yes, continue to practice it for the rest of the time you’ve allotted for this training session. In your next session, you can choose to begin with Practice 1 or return directly to this practice.
• If not, try Practice 6: When Compassion Is Difficult.

Through this practice, are you able to generate happiness and well-being in your body? Are the sensations you feel at the end of the practice generally positive?

• If yes, you can use this practice to strengthen your ability to find joy in your life. It can also be used to replenish your energy when you’ve been focused on embracing suffering.
• If not, try Practice 6: When Compassion Is Difficult.