Written by:

Updated on:

January 28, 2024

When our thoughts are racing, sometimes what we need most is to drop from the head into the heart. This compassion meditation script can be a supportive tool to help ease anxiety. It can be used for your personal well-being or to support others. 

While this meditation is not intended to heal or treat any mental health condition, it may be helpful for reducing stress and anxiety whilst opening the heart to compassion. It helps us to extend kindness and care to both ourselves and others.

Continue reading to explore the many ways that you might use this practice. Enter your email to download this free self-compassion meditation script pdf.

  • Practice Time: Approx. 15 minutes
  • Purpose: To open the heart and ease anxiety
  • May Help With: Compassion, Self-Compassion, Stress Reduction
  • Practice Level: Intermediate
Download "A Compassion Meditation to Ease Anxiety" by entering your name and email below:

Here’s a Sample of the “A Compassion Meditation Script to Ease Anxiety” Guided Meditation Script:

Sit tall, but relaxed, in a quiet and safe place
Breathe patiently and evenly in and out through your nose

Count out three, slow and perfect breaths
One long, full breath in,
And one long, full breath out

Again with a full, slow breath in,
And a full, slow breath out

One more time, breathe in
And then empty with breath out

And now let your breathing relax,
But find a nice balance between letting go of controlled breath all together,
And still aware of, and extending the length of the exhale breath a tiny bit

Take note of how you’re feeling right now in your body, heart and mind
Ask yourself, what’s present in the body?

Maybe you notice physical sensation, discomfort, ease, what’s here?
And then from an overall sense of the body, check in with the heart space

compassion meditation script, A Compassion Meditation Script to Ease Anxiety

Are there any emotions present?
And then what about what’s going on in the mind?

Are there any stories present, positive or negative, that you may relate
To this felt sensation, or to these emotions

Notice what’s here without self-criticism, without self judgment
In fact, notice what’s here with an open heart, a loving kindness, a sense of compassion

To help us tap into that sense of compassion,
We’ll repeat to ourselves a few phrases

How to Use the Compassion Meditation Script

Many of us could benefit from softening the mind and opening the heart. To support this process in yourself and/or others, consider the following ideas for using this compassion meditation script:

  • Record this script for your own personal use. Use it nightly to help quiet the mind and open the heart.
  • Lead a workshop on compassion and use this guided meditation as a foundational practice.
  • Host a heartfulness retreat. Share this practice with participants to help them develop their capacity for compassion.
  • Organize a 7-day meditation challenge. Record this practice for inclusion.


We often try to quiet the mind by arguing or rationalizing with it. This practice shows us that there is another way: the way of compassion. Use this compassion meditation script to enhance your own wellbeing or to share the power of compassion with others. May this practice be of benefit to all.

About the author 

Sean Fargo

Sean Fargo is the Founder of Mindfulness Exercises, a former Buddhist monk of 2 years, a trainer for the mindfulness program born at Google, an Integral Coach from New Ventures West, and an international mindfulness teacher trainer. He can be reached at [email protected]