Each breath we take supports the body and is subsequently an act of affection. In this self-compassion meditation script, we mix mindfulness of breath with the cultivation of self-compassion. A potentially calming meditation, this self-compassion script invites us to sense into and visualize the breath as nourishing self-love.
The breath is a convenient tool to work with in our mindfulness practice, because the breath is all the time with us. The breath also has a special connection to the body’s nervous system. In this paced respiratory script, we breathe slowly and with intention, which might cue our parasympathetic nervous system to return online, calming the body and minimizing stress.
This script will be read in as little as 5 minutes, or could also be easily prolonged for a practice that spans 10 minutes or more. Although this breathwork meditation script is beginner friendly, advanced practitioners will even find it supportive and insightful.
Here’s a Sample of the “A Breathing Self-Compassion Meditation Script” Guided Meditation Script:
Hello and welcome to this guided meditation that mixes awareness of the breath with compassion for the self. In this practice, we are going to use the breath as a tool to support the cultivation of self-love.
To begin, settle right into a seated position. Elongate your spine and loosen up your shoulders, closing your eyes if you end up ready.
(Pause)
Ground your attention into the surface beneath you, whether that could be a chair, the ground, or something else, and spot that you simply are supported.
(Pause)
Sense the energy of the space supporting you. Notice the energy or presence of the surface holding you in addition to that of the air surrounding you.
(Pause)
Then take a number of long, clearing breaths in any way that feels comfortable for you. Invite your thoughts to melt with each out-breath.
(Longer pause)
Continue to note the natural flow of your breath for a number of moments of silence. Allow the breath to flow at its own depth and pace.
(Longer pause)
Each breath we take supports the body, so each breath is like an act of affection.
So I invite you to breathe with this awareness, letting each breath be an offering of affection to your body.
(Pause)
How to Use this Breathing Self-Compassion Script
When guiding meditations that invite participants to breathe at a certain pace, or in a selected manner, it’s helpful to remind listeners to retain agency over their very own respiratory, and to decide on the pace that feels most comfortable for them, whatever the instruction of the guide. This may include letting go of intentional respiratory and allowing the body to return to a natural pace of breath.
This script could also be read as is, or used as inspiration for creating your personal self-compassion meditation script. Share it with others in person, or use it to create an audio or video recording of yourself guiding the practice.
Conclusion
Self-compassion is the act of giving ourselves the identical love and care we’d extend to a different in a moment of pain. We can offer ourselves compassion using words, touch, and even our breath. Help others hook up with the ever-present and nurturing tool of the breath with this self compassion meditation script.
