Guided MSC Meditations

Access, listen to, and download the guided meditations for Mindful Self-Compassion (MSC) as led by our soothing facilitators Markus Bohlmann PhD and Rose Mina Munjee RP.

How to Download the Meditations

For Chrome, Safari and Android Users: To download the meditations, click the “Download…” button on this page or the MBCT, MBSR to each corresponding meditation. A new separate window will open where you can preview the audio. On the rightmost corner of each audio file, you may see one of the icons as highlighted below. If you do, click the icon to begin the download. If you don’t, right-click the meditation to “Save video as…” The audio file will be sent automatically to your computer’s downloads folder unless otherwise indicated.

For iOS Users: To download the meditations, first download the meditations on a computer (see instructions above) and then upload and sync the sound files on your iTunes account to sync it with your iOS device.

For Firefox and Internet Explorer Users: We apologize the download option seems inaccessible on these browsers. We’re working to resolve this issue, in the meantime, we recommend downloading Chrome if it’s accessible to you.

Loving Kindness For A Loved One (15 mins)

by Elaine Orsini RP | Meditation

Loving Kindness for Ourselves (20 mins)

by Rose Mina Munjee RP | Meditation

Compassion for Self & Others (19 mins)

by Rose Mina Munjee RP | Meditation

Compassionate Friend Meditation (11 mins)

by Markus Bohlmann PhD | Meditation

Giving And Receiving Compassion (14 mins)

by Markus Bohlmann PhD | Meditation

Loving Kindness For A Loved One (13 mins)

by Markus Bohlmann PhD | Meditation

Loving Kindness For Ourselves (15 mins)

by Markus Bohlmann PhD | Meditation

Loving Kindness Phrases (19 mins)

by Markus Bohlmann PhD | Meditation

Working with Difficult Emotions - Soften-Sooth-Allow (20 mins)

by Rose Mina Munjee RP | Meditation

Disclaimer*

Three-Minute Responsive Breathing Space & BBSTE plus difficulty

This practice invites the meditator to bring up a manageable concern or worry toward the end of the practice. The purpose of this meditation is to allow the practitioner to explore or investigate somewhat difficult emotions in a more settled state where possible. Think of it as a kind of rehearsal or internal exposure to managing problems in a contained setting. Please note that this practice is generally learned in a group setting with the support of mindfulness facilitators. This practice is in no way meant to serve as therapy in its own right. Should you move out of your Window of Tolerance while practising this meditation, please let go of the practice, open your eyes, get up and move around, get a drink of water, taking care of yourself as needed.

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