Self Compassion Mindfulness Script

When it comes to battling feelings of heaviness, negative voices, or feeling negative about yourself in daily life, even for unknown reasons, there is nothing that restores inner peace or gets your positive energy and positive emotions going again better than a self-compassion meditation.

This is a loving-kindness meditation and meditation script that you can add to your mindfulness practice, meditation practice, or regular practice.

I encourage you to repeat using it as this powerful tool can boost your compassion-based practices for good health while getting you through any difficult situation. Later, once you’ve gotten it mastered, you can do it with a family member, close friend, or try it with your significant other in the case you may find yourself in a relationship problem, which is all too common in our busy world today.

This meditation is one of mindful self-compassion and uses the concept of “allowing”. It involves much less of the “working” aspect of so many other meditations. While using compassionate thoughts, you may feel like you’re taking a self-compassion break, as you will be experiencing loving-kindness mediations.

Here is your self-compassion mindfulness meditation

In a comfortable position, allow your consciousness to drift within you. Assume the fact that your consciousness can drift any direction you allow it.

Assume that somewhere—within you or not—there is a safe place where you will feel completely safe, at home, secure, right, and whole. Assume that any verbal directions to get to this place or way of being are incorrect by the very nature of them being verbal. Now we can make one more assumption, which is to assume that the safe place sends out a “feeling,” a “signal,” you can learn to sense so that you can ultimately drift yourself to it and find it.

Allow yourself to feel within, and sense the proper “direction” in which you should float your consciousness. Make no assumptions as to what this direction or goal will be and try to let go of any assumptions you find yourself making. Talk to yourself about the process as little as possible. “Feel” your way, “sense” signals as to direction or dimension within you, and try to drift your consciousness accordingly without labeling the signals more than you need to, realizing for a time at least, whatever labels you make will be incorrect.

It is useful for many people, although not for everyone, to start the drifting within their own chest area. Do not assume your final goal is or isn’t within this area. Try not to be verbal or intellectual about the process. You are experiencing a sensing or a putting out “radar,” rather than a process of the intellect.

The goal is a place, way of being, or whatever you find that is so right and “at home,” so natural to your basic being that you feel completely safe, secure, “right” in it. This “safe place” is not an area of restriction as you may leave from it reoriented; rested and re-provisioned as well as come into it for rest and safety on a regular basis as well as for warmth of compassion if need be.

This is a very gentle meditation. You are allowing yourself to sense the faint indications of which “direction” to float your consciousness, while allowing yourself to drift in that direction. You are allowing yourself to abandon your preconceptions of what you will find.

The goal is individual and unique to you

The directions to this meditation or group of self-compassion exercises are rather vague on purpose. I don’t want you to see your, or someone else’s, goal in advance while in the allowing mode. The goal is individual and unique to you, conceived organically within your own mind alone.

My safe place is not yours. Knowing in advance what others have found out while using this self compassion exercise tends to make it more difficult to find your own answers. After all, for your purpose here, you are to only find your personal answers that have meaning. Sometimes it hard to stop thinking about others and their views or findings, but here is a time where you should.

If you’re having a difficult time settling your mind and getting in the present moment, just take some deep breaths and allow yourself some heart space to feel worthy of love. Know that your emotional wellbeing is in a good place and it will all come together. Just start from the beginning and allow yourself to migrate internally to that “safe place.”

You may ask, how long should this meditation last? Start with twenty-minute periods once a day for two weeks. At that time, if this seems right for you, increase it to a half hour. At the end of another three weeks, you will know if you should continue.