This is “Intentional meditation script for self-compassion“Guided Meditation Script:
Many of us tend to be perfectionist.
Even in meditation, we try to “get it right.” We may find ourselves difficult because we have no experience or have reached the outcomes we think we should have.
This is what you need to remember when it comes to meditation. It’s much more important than the outcome. What is what, and what we intend to exist, what we are experiencing now, is a way of unleashing ease in meditation.
We are always distracted. There are always days when it’s much harder to fall asleep. There are also days when it is very difficult to be kind to yourself. That is why intention is extremely important in meditation of self-compassion. Even when self-friendly doesn’t come naturally or easily, our intentions provide us with the foundation.
This practice can be used alone or as another self-compassion meditation or as an introduction meditation for exercise.
If possible, sit upright on a long back, comfortable on a chair or floor. If this feels like something your body needs, lying down is also perfectly fine.
If you feel that’s right, close your eyes for this exercise. If not, you can focus downwards to soften your gaze.
Take a long, slow, deep breath through your nose…and lets your body exhale from your mouth.
Once more, and as you exhale, check to see if you can notice anywhere in your body that you may have contracted, and melt them so that those places feel comfortable and safe.
Another deep breath…and you exhale as if you were breathing in all the way to your heart, your stomach, and your feet…and release it.