Here’s a Sample of the “A Compassion Meditation Script to Ease Anxiety” Guided Meditation Script:
Sit tall, but relaxed, in a quiet and secure place
Breathe patiently and evenly out and in through your nose
Count out three, slow and excellent breaths
One long, full breath in,
And one long, full breath out
Again with a full, slow breath in,
And a full, slow breath out
Yet another time, breathe in
After which empty with breath out
And now let your respiration chill out,
But discover a nice balance between letting go of controlled breath all together,
And still aware of, and lengthening the length of the exhale breath a tiny bit
Be aware of the way you’re feeling right away in your body, heart and mind
Ask yourself, what’s present within the body?
Possibly you notice physical sensation, discomfort, ease, what’s here?
After which from an overall sense of the body, check in with the guts space
Are there any emotions present?
After which what about what’s occurring within the mind?
Are there any stories present, positive or negative, that chances are you’ll relate
To this felt sensation, or to those emotions
Notice what’s here without self-criticism, without self judgment
In truth, notice what’s here with an open heart, a loving kindness, a way of compassion
To assist us tap into that sense of compassion,
We’ll repeat to ourselves a couple of phrases
