Right here’s a Pattern of the “A Compassion Meditation for Feelings” Guided Meditation Script:
Hi there and welcome to this guided meditation that can assist you domesticate better compassion in your emotional expertise. As people, all of us expertise a spread of feelings – from people who uplift us to people who problem us.
Typically, we choose sure feelings. We would consider that we shouldn’t be offended or jealous or unhappy. At the moment we are going to soften our judgments of those tougher feelings and maintain them with care as a substitute.
To get began, discover a comfy seated place. Let your eyes shut gently if you find yourself prepared or you’ll be able to let your gaze soften in direction of the ground.
And now take a second to attach with the seat or different floor beneath you.
4 seconds
Know that this floor is supporting you now and all through this follow.
8 seconds
Now scan your physique gently from the bottom of your backbone all the best way to the very prime of your head.
4 seconds
In case you encounter any areas of stress that may be gently softened, I invite you to melt them or to supply a loving breath of their route.
30 seconds
When you find yourself completed with this mild scan, bring to mind a time while you skilled a tough emotion. On a scale from 1 to 10 of depth, this must be an emotion that you’d charge at a degree 3, 4, or 5.
10 seconds
