Intention of Self-Compassion | Guided Meditation Scripts

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.