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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 to your emotional expertise. As people, all of us expertise a variety of feelings – from those who uplift us to people who problem us.
Generally, we choose sure feelings. We’d consider that we shouldn’t be offended or jealous or unhappy. At this time we’ll soften our judgments of those harder feelings and maintain them with care as a substitute.
To get began, discover a snug seated place. Let your eyes shut gently when you find yourself prepared or you possibly can 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 apply.
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
When you encounter any areas of rigidity that may be gently softened, I invite you to melt them or to supply a loving breath of their path.
30 seconds
When you’re completed with this light scan, bring to mind a time if you skilled a tough emotion. On a scale from 1 to 10 of depth, this ought to be an emotion that you’d fee at a stage 3, 4, or 5.
10 seconds
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