Mindful Self-Compassion

In short, mindful self-compassion teaches us how to treat ourselves like we would treat a good friend.

So many of us are harder and meaner to ourselves than we would ever dare to be to another person.

This isn’t good for us, mentally or emotionally. Over time, mentally and emotionally bullying or abusing ourselves puts us at higher risks for physical illnesses, as well.

The good news, though, is that self-compassion is a skill that can be acquired. With repeated practice, it becomes a habit that supports well-being and satisfaction in life. You may even begin to notice immediate impacts on mood and cognition after just a single guided practice.

Although the exercises in this 4-part series are designed to build sequentially on one another, please start wherever your curiosity naturally draws you. That’s perfectly okay, too.

PART 1:

Affectionate Breathing Guided Meditation

A twist on an old classic. In this short guided meditation, we invite you to bring not only awareness to your breathing, but affectionate awareness. You can return to this warm anchor any time.

PART 2:

Awakening Our Hearts Guided Meditation

Kindness and compassion are already deep within you as part of your human birthright. Here, we walk through a practice to awaken and stir these living treasures.

PART 3:

Loving-Kindness for Ourselves Guided Meditation

Many of us can easily treat a good friend with love and kindness, yet we encounter resistance to treating ourselves with these same qualities. This guided practice moves through common barriers to self-compassion.

PART 4:

Compassionate Friend Guided Meditation

In this guided practice, we suggest ways of connecting to our hidden sources of wisdom.

Interested in learning more?

This program was created by Dr. Michael Ferguson, Ph.D. Resources for more trainings on Mindful Self-Compassion can be found below.

Mindful Self-Compassion Training

Mindful Self-Compassion (MSC) is an evidence-based training program, designed to foster skills for resilience and well-being. MSC training is extensively well-researched and validated. Here, Dr. Michael Ferguson, PhD, guides you through this renowned program, offering insights from his own work on human neuroscience and spirituality.

Training Overview

    • Welcome to Mindful Self-Compassion

    • Exercise: Why am I here?

    • How to Approach MSC

    • Exercise: How would I treat a friend?

    • Exercise: Gestures of self-compassion

    • Common misgivings about self-compassion

    • Research on self-compassion

    • Differentiating self-compassion from self-esteem

    • Physiology of self-compassion versus self-criticism

    • Informal Practice: Soothing and supportive touch

    • Informal Practice: Self-compassion break

    • Suggested home practice

    • Core MSC Meditation: Affectionate Breathing

    • What is mindfulness?

    • What is mind wandering?

    • Informal Practice: Soles of the feet

    • Resistance

    • Exercise: How we cause ourselves unnecessary suffering

    • Backdraft

    • Informal Practice: Mindfulness in daily life

    • Informal Practice: Self-compassion in daily life

    • The synergy of mindfulness and self-compassion

    • Suggested home practice

    • Introduction to practicing kindness

    • Kindness versus compassion

    • Exercise: Awakening our hearts

    • Introduction to loving-kindness meditation

    • Guided Meditation: Loving-kindness for a loved one

    • Introduction to practicing loving-kindness with phrases

    • Informal Practice: Finding your own loving-kindness phrases

    • Suggested home practice

    • Core MSC Meditation: Loving-Kindness for Ourselves

    • Discovering your compassionate voice

    • Stages of progress

    • Self-criticism and safety

    • Exercise: Motivating ourselves with compassion

    • Informal Practice: Compassionate letter to myself

    • Suggested home practice

    • Core MSC Meditation: Giving and Receiving Compassion

    • Living deeply

    • Core values

    • Exercise: Discovering your core values

    • Informal Practice: Living with a vow

    • Finding hidden value in suffering

    • Exercise: Post-challenge growth

    • Listening with compassion

    • Informal Practice: Mindful compassionate listening

    • Suggested home practice

    • Meeting difficult emotions

    • Stages of acceptance

    • Approaches to difficult emotions

    • Informal Practice: Being with difficult emotions

    • Shame

    • Informal Practice: Self-compassion break for shame

    • Suggested home practice

    • Guided Meditation: Compassionate friend

    • Exploring challenging relationships

    • Pain of disconnection

    • Exercise: Anger and unmet needs

    • Forgiveness

    • Pain of connection

    • Informal Practice: Self-compassion break in relationships

    • Caregiving fatigue

    • Informal Practice: Compassion with equanimity

    • Suggested home practice

    • Guided Meditation: Compassion for self and others

    • What does it mean to embrace life?

    • Cultivating happiness

    • Savoring and gratitude

    • Informal Practice: Gratitude for small things

    • Self-appreciation

    • Informal Practice: Appreciating our good qualities

    • Exercise: What would I like to remember?

    • Tips for maintaining a practice

    • Introduction to the concept of a home meditation retreat

    • Entering into silence

    • Guided Meditation: Compassionate body scan

    • Informal Practice: Sense and savor walk

    • Core MSC Meditation: Affectionate Breathing

    • Informal Practice: Savoring food

    • Informal Practice: Soles of the feet

    • Core MSC Meditation: Loving-Kindness for Ourselves

    • Informal Practice: Compassionate movement

    • Core MSC Meditation: Giving and Receiving Compassion

    • Informal Practice: Compassionate walking

    • Exercise: Coming out of silence