Right here’s a Pattern of the “A Compassion Meditation for Feelings” Guided Meditation Script:
Hey and welcome to this guided meditation that can assist you domesticate higher compassion on your emotional expertise. As people, all of us expertise a spread of feelings – from those who uplift us to people who problem us.
Generally, we decide sure feelings. We would imagine that we shouldn’t be indignant or jealous or unhappy. Immediately we are going to soften our judgments of those harder feelings and maintain them with care as an alternative.
To get began, discover a snug seated place. Let your eyes shut gently when you’re prepared or you’ll be able to let your gaze soften in the 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 apply.
8 seconds
Now scan your physique gently from the bottom of your backbone all the way in which to the very prime of your head.
4 seconds
In the event you encounter any areas of pressure 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 if you skilled a tough emotion. On a scale from 1 to 10 of depth, this needs to be an emotion that you’d price at a stage 3, 4, or 5.
10 seconds