We have posted a number of the audio meditations that we use in our psychotherapy and training approach below . . .

Please feel free to listen to these meditations streaming or download them to your own device. They are all available for free and we hope they are useful to you. These exercises are some of the central practices we use in our CFT, ACT and Fierce Compassion group work.

The meditations were recorded by either Dr. Dennis Tirch or Professor Paul Gilbert, PhD, OBE. Please remember to use your inner wisdom with these practice, and note that these are not meant to be a substitute for working with a mental health professional or a qualified teacher of meditation. Also, it is best not to listen to these exercises while driving or engaging in other complex tasks. Sending good wishes to you and yours on your own personal journey into mindfulness and compassion. - D. T.

(To download a file, simply click on the downward facing arrow in the upper right hand corner of any file's window.)

This is a guided audio practice of the Soothing Rhythm Breathing practice from Dr. Paul Gilbert. This form of meditative breathing is a close cousin to mindful breathing, with an emphasis that relates to the aims of cultivating compassion. It is advisable to work with a therapist or teacher when engaging these exercises. It is also a good idea to learn more about this practice in its context through any of the CFT series of books.

This is a version of the classic ACT mindfulness exercise, "Leaves on a Stream" Developed originally by Dr. Stephen C. Hayes. This is a field recording of Dr. Tirch from a Training Workshop.

 This is a CFT-consistent loving kindness meditation for use in compassionate mind training. This is a field recording from a training with Dr. Dennis Tirch. 

This imagery exercise is a central practice in Compassion Focused Therapy. It involves deliberating creating an image of your compassionate mind as a personified being. The recording was created by CFT founder, Dr. Paul Gilbert. The details surrounding the practice can be found in the CFT series from New Harbinger publications. It is advisable to work with a therapist or teacher when engaging these exercises. It is also a good idea to learn more about this practice in its context through any of the CFT series of books.

This is a brief variation on the Compassionate Self Imagery practice recorded during a training by Dr. Dennis Tirch. It is intended as a part of "generalization practice" where we are able to access our compassionate mind with greater ease and brevity through ongoing practice. Any mild background noise is just a part of the nature of this "field recording." With metta, DT

CFT founder, Dr. Paul Gilbert guides the listener in the practice of visualizing the Compassionate Other. This more advanced method of imagery practice helps the practitioner to cultivate and access their compassionate mind, by visualizing an image of an unfailingly compassionate, warm, and helpful presence. Elements of metta meditation and traditional dharmic compassion practice can be noticed. This practice is among the primary imagery exercises in CFT. This is among the exercises inThe Compassionate Mind Guide To Overcoming Anxiety and the entire CFT series of books. It is advisable to work with a therapist or teacher when engaging these exercises. It is also a good idea to learn more about this practice in its context through any of the CFT series of books.

Dr. Dennis Tirch guides a client through the "Compassion Flowing Out" exercise in this field recording of a CFT imagery exercise. This more advanced method of imagery practice helps the practitioner to cultivate and access their compassionate mind, by visualizing compassion flowing from them into another. This practice is among the primary imagery exercises in CFT, found in The Compassionate Mind Guide To Overcoming Anxiety and the entire CFT series of books available from New Harbinger. It is advisable to work with a therapist or teacher when engaging these exercises. More information is available at mindfulcompassion.com.

Dr. Dennis Tirch guides the listener in a variation on the traditional Buddhist loving kindness exercise, with an emphasis on the processes that ACT therapists aim to move, such as contact with the present moment, flexible perspective taking, and commitment to return to valued patterns of action. It is advisable to work with a therapist or teacher when engaging these exercises. This exercise involves visualizing yourself engaging with a younger, childhood version of yourself, and can be emotionally evocative. Please use your own discretion and self-care in using these practices.

This recording involves ambient sounds and music intended to facilitate mindfulness of emotion. The track involves a series of guitar loops and designed electronic sounds from a session beside Glen Brook in the Ramapo Mountains, recorded by D. Tirch.

This track is a recording of a bowl gong gifted to us from Nepal by our friend Dr. Louise Hayes. The gong is joined by loops of slow samples of organic instruments, subtractive synthesis and nylon string guitar. Recorded in 2015 by Dr. Dennis Tirch and Mark Christensen as complimentary music for deep relaxation, mindfulness of sound practice and yoga nidra exercises.

An Introduction to Compassionate Mind Training from CFT founder Dr. Paul Gilbert. This brief lecture introduces the concept of Compassionate Mind Training, and how we may use our capacity for mindfulness and imagery to transform the mind. It is advisable to work with a therapist or teacher when engaging these exercises. It is also a good idea to learn more about this practice in its context through any of the CFT series of books. To find out more, visit mindfulcompassion.com.