Last updated on October 29th, 2021
A moment of peace and nourishment on your mobile phone
These audios are designed to press the RESET button on your emotions, and access the very best of you when you want to help your child.
Download them onto your phone so they're handy just before a meal, or use them to settle into peaceful sleep.
Audio 1: compassion guidance followed by waking up instructions (27mn)
This is designed to help you access a state of compassion for yourself and for your child. This could help you find some inner peace when you are still reeling from a difficult interaction, and it could bring to the fore your inner resources, ahead of the next meal or some other challenging situation.
This audio should be ideal if you are not familiar with meditation or with the principles I use, or if you are very agitated. That is because I talk a lot, and much of it is introducing you to concepts I have found useful. The pauses are only brief, so that if you are stressed and your mind is very busy, this audio will keep your attention better than one with long silences.
Just in case you doze off, this audio has a ‘wake up’ bit right at the end.
Audio 2: the same, but with sleep prompts at the end (35 mn)
You might enjoy using this audio at bedtime, so this version ends with 8 minutes of my voice trailing off, with prompts for you to doze off.
Audio 3: as short meditation with brief pauses (7mn)
This uses the same concepts as the 27mn one, but I assume you now know what I’m talking about, so I talk a lot less, and I leave more silence. All the same, the pauses are reasonably brief, so you might appreciate that if your mind tends to wander.
Audio 4: the same but less talk and longer pauses (8mn)
After a while you may enjoy getting just a few prompts to guide you, and much more time for your own internal journey, so you can go as deep as you like.
I provide the scripts of the compassion meditation and the compassion guidance.
And a guide for computer dummies to help you handle the files if you haven't got a clue how to get them onto your iPod or mp3 player.
Why these audios?
Ages ago, I was struggling to get myself in a compassionate state ahead of a meal. I'd just had a tough interaction with my daughter, I felt agitated, aggressive and weepy. I only had 20 minutes alone before she returned, at which point I'd have to support her through some challenging food. I found a hypnotic relaxing audio on YouTube, but as I listened it seemed to be making no difference at all. I despaired. Especially as she came home early and I didn't feel at all ready to be compassionate.
Well, it was amazing. As soon as I greeted my daughter, I realised I was chilled, kind, supportive and feeling totally up to the task.
After that I hunted around for the ideal audio resource. I couldn't find anything that would really suit my situation, so I set about producing my own. First I did a lot more research into self-connection and compassion, which led to changing Chapter 13 of my book, and at last, I produced these audios. I hope you will find them very helpful.
The principles used in this audio come from my experience, from teachings on mindfulness (Tara Brach, Flint Sparks), from the research on compassion by Kristin Neff and of Paul Gilbert, from Buddhist and other wisdoms, and from Nonviolent Communication (NVC), in particular the teachings of Robert Gonzales.
Two of them are also on YouTube
There are the YouTube versions of Audio 1 and Audio 3. The download versions you can get here are a bit more polished in places, you can keep them for ever, and of course you can listen without being online.