Compassion for Your Emotions – Guided Meditation Script

Hello and welcome to this guided meditation to help you cultivate greater compassion for your emotional experience. As humans, we all experience a range of emotions – from those that uplift us to those that challenge us.

Sometimes, we judge certain emotions. We might believe that we shouldn’t be angry or jealous or sad. Today we will soften our judgments of these more difficult emotions and hold them with care instead.

To get started, find a comfortable seated position. Let your eyes close gently when you are ready or you can let your gaze soften towards the floor.

And now take a moment to connect with the seat or other surface beneath you.
4 seconds

Know that this surface is supporting you now and throughout this practice.
8 seconds

Now scan your body gently from the base of your spine all the way to the very top of your head.
4 seconds

If you encounter any areas of tension that can be gently softened, I invite you to soften them or to offer a loving breath in their direction.
30 seconds

When you are finished with this gentle scan, call to mind a time when you experienced a difficult emotion. On a scale from 1 to 10 of intensity, this should be an emotion that you would rate at a level 3, 4, or 5.
10 seconds