This is “Emotional compassion meditation“Guided Meditation Script:
Hello, welcome to this guided meditation. As humans, we all experience a variety of emotions, from those that exalt us to those who challenge us.
Sometimes we judge certain emotions. We may believe that we are not angry, jealous or sad. Today we ease the judgment of these more difficult emotions and instead hold with caution.
To get started, find a comfortable sitting position. When you’re ready, gently close your eyes. Otherwise, you can soften your gaze towards the floor.
And now take a little time to connect to the seat under you and other surfaces.
4 seconds
Know that this surface supports you now.
8 seconds
Next, gently scan your body from the base of your spine to the top of your head.
4 seconds
If you encounter areas of tension that can be gently softened, I encourage you to soften them or give them a loving breath in their direction.
30 seconds
Once this gentle scan is over, imagine a time when you have experienced difficult emotions. On a scale of 1-10 of intensity, this should be an emotion rated at level 3, 4, or 5.
10 seconds
