Free 10 Minute Visualization Script: Loving Kindness with your Younger Self [PDF]

Sometimes, we get stuck.

We become hooked on a problem or issue, and it seems to eclipse any ability to be happy or at peace.

We find ourselves looping back to this issue over and over again, rehearsing conversations, replaying “if only”s.

We berate ourselves for not doing things differently.

We’re anxious, angry, frustrated, fearful or sad.

When we’re in this state, it can seem impossible to access loving kindness.

It might feel forced, or like just another thing we’re “failing” at.

At yet, when we are feeling stuck, connecting to pure loving kindness is an extremely effective way to loosen our grip, come into the present moment, and open our hearts.

Children and babies have an extraordinary way of bringing us into the present moment – because that’s where they dwell.

And there is no child or baby more impactful to your life than the one you used to be.

There are a few ways of going about this meditation.

You can try one and then move to another – they are interchangeable, and what works for you one day might not work the next.

Play with them, and feel out what works best for you.

#1

Think of an age when you felt the most wonder, the most innocence, the greatest joy.

Who were you then? 

What did you look like?

How did it feel to be you?

Connect with the feeling of being that age.

What excited you?

How did you perceive the world?

Invite this younger you into your consciousness.

Ask them to come as close to you as they wish.

They might sit next to you, in your lap, or simply be in the room with you.

Whatever comes up is the right thing.

Imagine how your young self would perceive your current emotional state.

How would they react to your suffering?

If possible, imagine this younger version of yourself holding your hand, giving you a hug, or simply sitting in silence with you.

How would they be around you?

Step into your younger self.

Imagine being younger you, holding space for present day you.

Not offering judgment or advice.

Being curious and compassionate.

If you find yourself drifting into a story, gently let it go and return to the visualization.

Come back to the feeling of how small you would treat adult you.

#2

Allowing your younger self to stay, switch your focus to present you.

Imagine that it is your younger self who’s feeling the feelings you’re struggling with right now.

How would you react?

Perhaps you’d put an arm around your small self’s shoulders, or give them a hug.

Perhaps you’d hold them and let them cry.

You might simply place a hand on their back, or stroke their cheek.

You might say,

“I’m here.”

“I love you.”

“I understand.”

Or any other words of comfort.

Allow yourself to be present for this small, innocent you.

You might even wrap your arms around your own body, giving yourself a hug – or stroke your own cheek.

Stay in the energy of being with this pain, which was not caused by you.

When your mind wanders, bring it gently back to the feeling of staying with this young, innocent version of yourself.

#3

In this last version, we invoke our infant self – pre-verbal, pre-walking.

Much like the last exercise, stay in your present body, but imagine your feelings being felt by yourself as a baby, whom you are holding in your arms.

Hold and comfort this tiny creature as you were held, or as you would have wanted to be held – with presence, patience, and kindness.

Sense whether your infant self wants to be rocked.

Imagine how you would relate to this baby and their emotions, and to their expression of those emotions.

Notice how this feels in your heart, in your body.

When you’re ready, review what came up for you, and then let the visualization go.

CONCLUDE

Whenever we find ourselves struggling, we can call on our younger selves.

It doesn’t have to be through formal meditation – we can invite them on a walk with us, to stand next to us in a public place, or to lie with us while falling asleep in bed at night.

This is the beauty of love.

It is always there for us.

Sometimes we just need the right tools to access it.

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!

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.

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.

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

Save significantly with our Bundle offers

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.

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