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 larger compassion to your emotional expertise. As people, all of us expertise a spread of feelings – from those who uplift us to those who problem us.
Generally, we choose sure feelings. We’d consider that we shouldn’t be offended or jealous or unhappy. At the moment we’ll soften our judgments of those harder feelings and maintain them with care as a substitute.
To get began, discover a comfy seated place. Let your eyes shut gently if you end up 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 best way to the very high of your head.
4 seconds
When 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 course.
30 seconds
If you end up completed with this light scan, recall to mind a time whenever you skilled a troublesome emotion. On a scale from 1 to 10 of depth, this ought to be an emotion that you’d price at a stage 3, 4, or 5.
10 seconds
