Below are links to some audio files that can be useful for working with shame and self-criticism. I’ll add more audio files as I create them or come across them. Check back later for more!
Lovingkindness sequence for highly self-critical and shame prone people
We have developed a sequence of lovingkindness meditations specifically tailored to highly shame prone and self-critical people. Instructions on how to use it are here, and the individual meditations are listed below:
- Lovingkindness for a friend (introductory version script in Word format)
- Lovingkindness for a friend (open-ended, higher fidelity version)
- Lovingkindness for a friend and stranger (script in Word format; recording no longer available)
- Lovingkindness for a friend and for yourself (script in Word format)
- Lovingkindness for a friend and a difficult person (who may also be yourself!) (script in Word format; recording no longer available)
Lovingkindness that starts with yourself
Jenna LeJeune later recorded a second series that starts with the self, right after a memory of warmth, and adds one person at each stage. How and when to use them.
- Lovingkindness for yourself and a friend (11 minutes; script in Word format)
- Lovingkindness for yourself, a friend and a neutral person (14 minutes; script in Word format)
- Lovingkindness for yourself, a friend, a neutral person and a difficult person (21 minutes; the difficult person may be yourself, and it ends with all beings; script in Word format)
Other audio from ACTwithcompassion.com
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A meditation to do when feeling upset, to practice self-compassion: Bringing kindness and care to a troubling emotion
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Lovingkindness meditation (10 minutes)
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Brief compassion meditation (10 minutes)
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Longer compassion meditation (22 minutes)
From Kristin Neff:
- Affectionate Breathing (21 minutes)
- Compassionate Body Scan (24 minutes)
- Loving-Kindness Meditation (20 minutes)
- Noting Your Emotions (18 minutes)
- Soften, Soothe, Allow: Working with Emotions in the Body (15 minutes)
- Self-Compassion Break (5 minutes). The self-compassion break is a favorite among clients (and us too!) because it is so brief and can be practiced informally anytime, anywhere by placing a hand on one’s heart and offering phrases of kindness. You can download the script here or view it on Dr. Neff’s website.
From Russell Kolts:
- Soothing Rhythm Breathing (11 minutes)
From Christopher Germer:
- A whole range of mindfulness and compassion exercises: https://chrisgermer.com/meditations/
From SittingTogether.com:
- Self-compassion, other compassion, and mindfulness meditations: http://sittingtogether.com/meditations.php
From Barbara Fredrickson:
- Guided meditations: http://www.positivityresonance.com/meditations.html
From Dr. Tara Brach:
- Tonglen or Compassion Practice. Tonglen is a form of practice that involves breathing in difficult emotions, and breathing out kindness and relief. Here is a description of Tonglen by Pema Chodron.
- Meditations to open the heart from Tara Brach
- Wildmind.org has a self-guided course for learning lovingkindness meditation that includes a variety of exercise. It provides a nice overview of how to practice and guides on many aspects of establishing an effective practice.