A Compassion Meditation Script to Ease Anxiety

Sit tall, but relaxed, in a quiet and secure place
Breathe patiently and evenly out and in through your nose

Count out three, slow and excellent breaths
One long, full breath in,
And one long, full breath out

Again with a full, slow breath in,
And a full, slow breath out

One more time, breathe in
And then empty with breath out

And now let your respiration calm down,
But discover a nice balance between letting go of controlled breath all together,
And still aware of, and lengthening the length of the exhale breath a tiny bit

Take note of the way you’re feeling at once in your body, heart and mind
Ask yourself, what’s present within the body?

Maybe you notice physical sensation, discomfort, ease, what’s here?
And then from an overall sense of the body, check in with the guts space

Are there any emotions present?
And then what about what’s happening within the mind?

Are there any stories present, positive or negative, that it’s possible you’ll relate
To this felt sensation, or to those emotions

Notice what’s here without self-criticism, without self judgment
In fact, notice what’s here with an open heart, a loving kindness, a way of compassion

To help us tap into that sense of compassion,
We’ll repeat to ourselves a number of phrases