A Compassion Meditation for Emotions

Hello and welcome to this guided meditation to assist you cultivate greater compassion on your emotional experience. As humans, all of us experience a spread of emotions – from people who uplift us to people who challenge us.

Sometimes, we judge certain emotions. We might consider that we shouldn’t be indignant or jealous or sad. Today we are going to soften our judgments of those tougher emotions and hold them with care as a substitute.

To start, find a cushty seated position. Let your eyes close gently if you end up ready or you may let your gaze soften towards the ground.

And now take a moment to attach 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 bottom of your spine all of the option to the very top of your head.
4 seconds

If you encounter any areas of tension that may be gently softened, I invite you to melt them or to supply a loving breath of their direction.
30 seconds

When you might be finished with this gentle scan, think of a time if you experienced a difficult emotion. On a scale from 1 to 10 of intensity, this ought to be an emotion that you simply would rate at a level 3, 4, or 5.
10 seconds