Here’s an instance of the “Compassion in your feelingsGuided Meditation Script:
Hello and welcome to this guided meditation that can assist you develop extra compassion in your emotional expertise. As people, all of us expertise a variety of feelings – from people who raise us up to people who problem us.
Sometimes we choose sure feelings. We would possibly consider that we should not be offended, jealous, or unhappy. Today we are going to soften our judgments about these harder feelings and maintain them gently as a substitute.
To start with, discover a snug sitting place. Let your eyes shut gently whenever you’re prepared or you’ll be able to soften your gaze to the ground.
And now take a second to make contact with the chair or different floor under you.
4 seconds
Know that this floor helps you now and through this train.
8 seconds
Now gently scan your physique from the bottom of your backbone all the best way to the highest of your head.
4 seconds
If you encounter areas of stress that may be gently eased, I invite you to melt them or supply a loving breath of their course.
30 seconds
When you’re carried out with this light scan, suppose again to a time whenever you skilled a tough emotion. On a scale of 1 to 10 of depth, this ought to be an emotion you’d fee at degree 3, 4, or 5.
10 seconds
