Guided Meditations/Compassion Meditation
This resource provides instructions for a guided compassion meditation script:[1]
Begin by finding a comfortable seated position with your spine straight and your hands resting on your lap. Close your eyes and take a few deep breaths, inhaling through your nose and exhaling through your mouth.
Now, bring to mind someone who is going through a difficult time. It could be someone you know personally, someone you've heard about, or even a group of people who are struggling.
Visualize this person or group of people in your mind's eye, and imagine them surrounded by a warm, golden light of compassion.
As you focus on this person or group of people, begin to imagine their suffering and struggles. Allow yourself to feel a deep sense of empathy and compassion for their pain and difficulties.
Now, imagine yourself reaching out to this person or group of people, offering them comfort and support. Imagine yourself saying kind and comforting words, and offering them a warm embrace.
As you do this, continue to focus on your feelings of compassion and empathy for their suffering.
Now, expand your compassion to include all beings who are suffering in the world. Imagine each person or group of people surrounded by a warm, golden light of compassion, and imagine yourself reaching out to them with comfort and support.
Take a few deep breaths and continue to focus on your feelings of compassion and empathy.
When you're ready, slowly bring your attention back to your breath. Take a few deep breaths, inhaling through your nose and exhaling through your mouth.
When you feel ready, gently open your eyes and take a moment to notice any changes in how you feel. Allow yourself to carry this sense of compassion and empathy with you throughout the rest of your day.