A Compassion Meditation for Feelings

Good day and welcome to this guided meditation that can assist you domesticate higher compassion on your emotional expertise. As people, all of us expertise a spread of feelings – from people who uplift us to those who problem us.

Typically, we decide sure feelings. We would imagine that we shouldn’t be offended or jealous or unhappy. Immediately we are going to soften our judgments of those tougher feelings and maintain them with care as a substitute.

To get began, discover a comfy seated place. Let your eyes shut gently if you find yourself prepared or you may let your gaze soften in the direction of the ground.

And now take a second to attach with the seat or different floor beneath you.
4 seconds

Know that this floor is supporting you now and all through this follow.
8 seconds

Now scan your physique gently from the bottom of your backbone all the best way to the very high of your head.
4 seconds

For those who encounter any areas of rigidity that may be gently softened, I invite you to melt them or to supply a loving breath of their path.
30 seconds

When you’re completed with this light scan, recall to mind a time once you skilled a troublesome emotion. On a scale from 1 to 10 of depth, this ought to be an emotion that you’d fee at a degree 3, 4, or 5.
10 seconds