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10 Minute Loving Kindness Guided Meditation Script: Self-Compassion

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Many of us have a tendency towards perfectionism.

Even in meditation, we try to “get it right”.

We might be hard on ourselves for not having the experience or reaching the outcome that we think we should be having.

Something to remember when it comes to meditation is this: far more important than outcome is our intention.

Having the intention to be present with what is, and with what we are experiencing in the moment, is how we unlock the ease to be discovered in meditation.

We will always get distracted.

We will always have days when it’s much harder to not fall asleep.

We will also have days when it’s very difficult to be kind to ourselves.

That’s why intention is so important in self-compassion meditation.

Even when self-kindness does not come naturally or easily, our intention provides us with a foundation.

This practice can be used on its own or as an introductory meditation to another self-compassion meditation or exercise.

******

So, if you can, sit upright with a long back, comfortably in a chair or on the floor.

Lying down is perfectly okay too if this feels like what your body needs.

If it feels right, close your eyes for this practice.

If it doesn’t, you can allow your gaze to be soft with a downward focus.

Take a long, slow, deep breath in through your nose… and allow your body to release an exhale through your mouth.

One more time, and with the exhale, see if you can notice anywhere in your body where you might be contracting… and allow those places to melt as feels comfortable and safe.

One more deep breath, as if you were breathing into your heart, your stomach and all the way to your legs… and then release as you exhale.

******

Now, gently place your right hand on your heart, and your left hand on your belly.

And imagine: What would it feel like right now if I were to hold myself with a little more compassion?

Notice your body’s response.

There is no “right” way of experiencing this.

Just explore what it’s like to open up a little bit more to self-compassion.

[pause]

And then explore: What would it feel like in your body to receive kindness right now?

[pause]

And then: What would receiving compassion sound like?

You might tune into a word or phrase that feels compassionate and kind to you.

[pause]

If nothing is arising just yet or if self-compassion feels difficult to access, this is okay.

This is just warming up to the idea.

[pause]

To strengthen your intention for being here, you might repeat the following phrases silently or out loud:

“May I be kind to myself.”

[pause]

“May I be gentle with myself.”

[pause]

“May I be at ease.”

[pause]

“May I be compassionate to myself.”

[longer pause]

And then, still with your hands on your heart and belly, consider: What would the experience of compassion feel like as a sensation?

Would it be an experience of warmth?

[pause]

A softening?

[pause]

A stroking of your cheek?

[pause]

A hug from a loved one or spiritual guide?

[pause]

See if you can allow your body to explore the physical experience of compassion, and what it would feel like to receive this care.

[longer pause]

If you like, you can experiment with these sensations yourself.

You can try wrapping your arms around your body and giving yourself a hug…

You can stroke your cheek, your arm or your feet…

Or you might imagine kindness flowing in with every breath you take.

[1-2 minute pause]

Notice if there’s been an opening within you to self-compassion today – however small or large that opening might be.

If it doesn’t feel like you’ve made much progress towards feeling a sense of self-compassion, that’s okay.

This can be a very challenging mental exercise for some of us, especially those of us who have experienced trauma early in life.

But in any case, just by being here, you have planted the intention in heart and mind.

The more you come back to this intention, the more you will notice changes arising in your ability to harness self-compassion when you need it.

For now, take a few clearing breaths.

[pause]

Thank yourself for this short, intentional practice…

And then slowly open your eyes when you feel ready.

Come back to this practice any time you wish to explore what it feels like to open even just a little bit more to self-compassion.

Create Meditations Like a Pro

Want to lead your own meditation sessions but not sure how to get started? Our guided meditation scripts are the answer!

They’re designed to be easy to read aloud, whether you’re addressing a group or flying solo. Plus, you can record your readings and share them online, and use them to spice up your own meditation sessions.

And if you want to offer a full meditation course, these scripts are perfect for that too!

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Boosts Your Confidence and Skills

Leading a meditation session requires much confidence and skill to maintain a calming and peaceful ambiance.

With guided meditation scripts, you don’t need to worry about speaking what is on your mind.

Our scripts are designed to give you the right words at the right time, enabling you to build your confidence and deliver an excellent experience for your audience.

Helps You Create Audio and Video Recordings

Guided imagery scripts allow you to create high-quality recordings that you can share with your followers, clients, or sell as part of your business.

Whether you’re creating YouTube videos that attract thousands of viewers or building a membership-based meditation course, our scripts are adaptable for various mediums, giving you infinite possibilities for sharing your work.

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Increases Your Credibility

As a meditation leader, you want your audience to trust your abilities to provide a calm and peaceful experience.

Using guided meditation scripts increases your credibility and positions you as a knowledgeable leader in meditation.

You will provide your clients with quality instruction and reliable content that will put their minds at ease.

Provides Inspiration and New Ideas

If you’re someone who struggles to come up with new and creative ways to lead your meditation, our guided meditation scripts will give you inspiration and new ideas.

You can use our scripts to focus on different aspects of meditation, like relaxation, mindful breathing, or visualization.

You can also add to or alter the script to suit your needs.

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Who Are These Scripts For?

Whether you’re a pro or just starting out, our guided meditation scripts are tailored to suit your needs. Perfect for:

  • meditation teacher or practitioner
  • yoga instructor
  • coach and counselor
  • therapist
  • mental health professional
  • psychologist and psychotherapist
  • voiceover artist
  • content creator
  • podcaster
  • writer
  • athlete
  • app developer
  • blogger

Our Guided Meditation Scripts Will Help You:

  • Improve your meditation-leading confidence and skills
  • Create audio and video recordings for your business
  • Grow your business by increasing your credibility
  • Find inspiration and new ideas for your own meditation(s)
  • Read aloud to individuals or groups
  • Enhance your self-improvement journey

What You Will Receive

Get ready to receive gorgeously designed PDF files that are a breeze to read, follow, and comprehend. Say goodbye to confusion and hello to clarity with our easy-to-use format.

These scripts can help you increase mindfulness and reduce stress, anxiety, depression, and overwhelm using proven techniques and methods.

To ensure the best experience, we suggest using a desktop device for your initial download.

Royalty-Free

  • Create audio and video recordings that you can use for your business (including apps, YouTube, courses, and podcasts). You can share these recordings online and/or play them during sessions you lead
  • Grow your business
  • Use these scripts in courses you create, share, and sell
  • Use these scripts privately and with your clients
  • Edit and customize

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This script has been crafted with love and formatted in a clear, organized layout, making it easy to read aloud for individuals or groups. It is suitable for personal and professional use, including YouTube videos and monetization, and for voiceover recordings.

Use this script to lead your own meditation, edit or alter the script to suit your needs, use it in courses you create and sell, or use it privately with your clients.

Instant Download

  • Digital Download
  • Digital file type(s): 1 PDF
  • Your files will be available to download once payment is confirmed

Frequently Asked Questions

You can use them to lead sessions for individuals or groups, record audio and video versions to share online or sell, or even create your own courses. And if you prefer to keep things private, they’re perfect for your personal practice too. Just remember: these PDF files are for your use only and cannot be resold or rebranded without permission.

Of course! Feel free to customize the language and make it your own so you can confidently guide others in a way that feels natural to you. Just remember, don’t resell the PDF files as they are or with your own branding.

Our scripts can range in length from just 5 minutes to a maximum of 45-60 minutes, depending on the script you purchase and how much silence you’d like in between sections. We believe in giving you the freedom to choose what works best for you.

Our scripts are available in a beautifully designed and easy-to-read format as separate PDF files. They are hassle-free to follow and understand. You are absolutely free to record audio or videos using the scripts and monetize them. Let your creativity soar!

Good news, you won’t have to wait for anything in the mail. Our Scripts are completely digital, so as soon as you order, everything can be downloaded right from the internet! And the best part? Instant online access to the Scripts is all yours. No delays, no fuss.

Once you’ve placed your order, you’ll have immediate access to the scripts and can easily download them onto your computer. Plus, since the files are in PDF format, you can use them on any device – from a computer to a tablet or mobile phone. To ensure the smoothest experience, we recommend downloading the scripts onto a desktop computer for your first go-around.

After you finish downloading, head to the ZIP file on your computer. Simply right-click (or control-click for Mac users) on the file. A menu should appear with options like Extract, Extract All, or Unzip. If none of these options are visible, consider downloading a free program that can unpack ZIP files. Choose one of the menu options, and follow the instructions that appear. This should create a new folder containing the contents of the ZIP file. Easy peasy!