Right here’s a Pattern of the “A Compassion Meditation for Feelings” Guided Meditation Script:
Hiya and welcome to this guided meditation that will help you domesticate higher compassion in your emotional expertise. As people, all of us expertise a spread of feelings – from those who uplift us to people who problem us.
Typically, we decide sure feelings. We would consider that we shouldn’t be indignant or jealous or unhappy. As we speak 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 when you find yourself prepared or you may 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 follow.
8 seconds
Now scan your physique gently from the bottom of your backbone all the way in which to the very high of your head.
4 seconds
In the event 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 course.
30 seconds
When you’re completed with this light scan, think of a time whenever you skilled a troublesome 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
