Self compassion break 1

Meeting unmet Needs 7

Compassion for self or others 8

Affectionate breathing (core) 2

Working with difficult emotions 6

Giving and receiving compassion 5

Compassionate friend 7

Loving kindness for a loved one 3

Finding your own LK phrases 4

Compassion with Equanimity 7

Loving kindness for ourselves 4+

Recorded during a live meditation session.  Trigger warning:  background noise.

From Internal Family Systems, with some added self-compassion touches

The Path Exercise

Recorded during a live meditation session.  Trigger warning:  background noise.

Loving Kindness To Our Parts

Compassionately being with your parts ( a la Internal Family Systems)

Lots of background noise.  Including oxygen concentrator.  Recorded during live session

Being with Our Parts

Recorded during Public Circles of Practice.  Trigger Warning - background noise

Grounding And Letting Go With Kindness

[Recorded during a live meditation session.  Trigger warning:  background noise]

A different version of the MSC core meditation Affectionate Breathing

Another Version Of Affectionate Breathing

[Recorded during a meditation session.  Trigger warning: background noise.]

When I was faced with all the craziness in our world as well as a progressively worsening health condition, I felt like I was tumbling in space with nothing to hold on to. Because guess what? There WASN’T anything to hold on to. The things that used to feel solid were disintegrating. I couldn’t rely on tried-and-true sources of connection, of strength, or support. Until one day, as I found myself, once again, on the floor, not able to move, in so much pain and fatigue from a failing body, I discovered (or more aptly, I remembered) some simple strategies that might bring relief to this suffering. So simple it’s easy to forget them.

Finding Your Ground … Literally
Increasing Relaxation in Body and Mind
Noticing You’re Alright Right Now
Showing Yourself Compassion and Kindness

Four Simple Steps

Recorded during live meditation session.  Trigger warning:  background noise.

Start by developing stillness, relaxation, and rest in the body by gently focusing on the breath and the pleasant qualities of the breath.  Deepening stillness, relaxation, and rest by moving from observer of the breath to feeling the breath or being the breath or communing with the breath (whatever those are).  Then, offering ourselves words of kindness, compassion, support, guidance, love, etc. and allowing them to land, to truly land, and to soak down into our bones.

Stillness, Rest, Relaxation, And Kindness

Trigger Warning:  Background noise as this was recorded during a live meditation session.

A somewhat different approach to the Compassionate Body Scan.

Compassionate Body Scan - Another Version

Trigger Warning: Background noise as this was recorded during a live meditation session.

A version of the classic Compassionate Friend meditation.

Compassionate Presence

From Center for Mindful Self Compassion's Public Circle of Practice.

Trigger Warning - background noise

Offering yourself kindness, support, love, whatever YOU need right now.

New Year's Kindness Meditation

From Center for Mindful Self-Compassion Public Circles of Practice.

Stop, Be Still, Put It All Down, And Rest (with Kindness).

You do not have to carry all of It, all the time.  Profound peace comes from letting it all go, putting it all down, however you want to say it.  It doesn't mean pushing it away, though.  It means releasing it, releasing the grip it has on you.  And since this is MSC, we do this with a profound sense of kindness, compassion, and tenderness.  Because the act of putting it down can be painful.  And because there is pain, our move is to be kind.  This takes lots of practice...practice putting it down and practice being kind while doing so.

Stop, Be Still, Put It All Down, And Rest (with Kindness)

From Center for Mindful Self-Compassion Public Circles of Practice.

Stop, Be Still, Put It All Down, And Rest (with Kindness) - Short Form.

You do not have to carry all of It, all the time. Profound peace comes from letting it all go, putting it all down, however you want to say it. It doesn't mean pushing it away, though. It means releasing it, releasing the grip it has on you. And since this is MSC, we do this with a profound sense of kindness, compassion, and tenderness. Because the act of putting it down can be painful. And because there is pain, our move is to be kind. This takes lots of practice...practice putting it down and practice being kind while doing so.

Stop, Be still, Put it all down, Rest (with kindness) - short version

Savoring and Expressing Gratitude for Positive Emotions
Being with challenging emotions with kindness, gentleness, and love.

Being With What Is With Gratitude And Kindness

Classic Self Compassion (SC Break)

Mindful Self Compassion...step by step

Trigger Warning:  background noise.

Mindful Self Compassion along with hardwiring happiness taken from Rick Hanson

You're Alright, Right Now

Mindful Self Compassion on the Winter Solstice

Feet, Hands, Lips

Affectionate Breathing

Adapted from from “QUEER MORNING BLESSINGS / BIRKOT HASHACHAR”
Written by Dori Midnight & Randy Furash- Stewart 
Music by Batya Levine

David Teitelman

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