Each breath we take supports the body and is therefore an act of love. In this self-compassion meditation script, we combine mindfulness of breath with the cultivation of self-compassion. A potentially calming meditation, this self-compassion script invites us to sense into and visualize the breath as nourishing self-love.
The breath is a convenient tool to work with in our mindfulness practice, as the breath is always with us. The breath also has a special connection to the body’s nervous system. In this paced breathing script, we breathe slowly and with intention, which can cue our parasympathetic nervous system to come online, calming the body and minimizing stress.
This script can be read in as little as 5 minutes, or may be easily extended for a practice that spans 10 minutes or more. Although this breathwork meditation script is beginner friendly, advanced practitioners will also find it supportive and insightful.
- Practice Time: 5 minutes
- Purpose: Cultivating Self-Compassion
- May Help With: Breath Awareness, Loving-Kindness, Calm
- Practice Level: Beginner
Here’s a Sample of the “A Breathing Self-Compassion Meditation Script” Guided Meditation Script:
Hello and welcome to this guided meditation that combines awareness of the breath with compassion for the self. In this practice, we will use the breath as a tool to support the cultivation of self-love.To begin, settle into a seated position. Elongate your spine and relax your shoulders, closing your eyes when you are ready.(Pause)Ground your attention into the surface beneath you, whether that is a chair, the floor, or something else, and notice that you are supported.(Pause)Sense the energy of the space supporting you. Notice the energy or presence of the surface holding you as well as that of the air surrounding you.(Pause)
Then take a few long, clearing breaths in any way that feels comfortable for you. Invite your thoughts to soften with each out-breath.(Longer pause)Continue to notice the natural flow of your breath for a few moments of silence. Allow the breath to flow at its own depth and pace.(Longer pause)Each breath we take supports the body, so each breath is like an act of love.So I invite you to breathe with this awareness, letting each breath be an offering of love to your body.(Pause)
How to Use this Breathing Self-Compassion Script
When guiding meditations that invite participants to breathe at a certain pace, or in a specific manner, it’s helpful to remind listeners to retain agency over their own breathing, and to choose the pace that feels most comfortable for them, regardless of the instruction of the guide. This may include letting go of intentional breathing and allowing the body to return to a natural pace of breath.
This script may be read as is, or used as inspiration for creating your own self-compassion meditation script. Share it with others in person, or use it to create an audio or video recording of yourself guiding the practice.
Conclusion
Self-compassion is the act of giving ourselves the same love and care we would extend to another in a moment of pain. We can offer ourselves compassion using words, touch, or even our breath. Help others connect to the ever-present and nurturing tool of the breath with this self compassion meditation script.
