Written by:

Updated on:

February 11, 2024

As humans, we all experience a range of emotions - from those that uplift us to those that challenge us. No matter what we’re feeling, our emotions deserve our compassion. By learning to cultivate compassion for our emotions, we can develop a more harmonious relationship with ourselves.

This compassion meditation for emotions is a gentle and supportive practice for learning how to ‘be with’ our emotions with care. It may help increase feelings of self-compassion and acceptance. You can use it as an act of self-care.

Consider using this meditation for emotions in your personal practice or when guiding others if you’re a mindfulness teacher. Whether you lead yourself or others through this exercise, always lead with care and curiosity.

  • Practice Time: < 15 minutes
  • Purpose: Self-Compassion
  • May Help With: Acceptance, Self-Care, Self-Love
  • Practice Level: Intermediate
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Here’s a Sample of the “A Compassion Meditation for Emotions” Guided Meditation Script:

Hello and welcome to this guided meditation to help you cultivate greater compassion for your emotional experience. As humans, we all experience a range of emotions – from those that uplift us to those that challenge us.

Sometimes, we judge certain emotions. We might believe that we shouldn’t be angry or jealous or sad. Today we will soften our judgments of these more difficult emotions and hold them with care instead.

To get started, find a comfortable seated position. Let your eyes close gently when you are ready or you can let your gaze soften towards the floor.

And now take a moment to connect with the seat or other surface beneath you.
4 seconds

Know that this surface is supporting you now and throughout this practice.
8 seconds

meditation for emotions, A Compassion Meditation for Emotions

Now scan your body gently from the base of your spine all the way to the very top of your head.
4 seconds

If you encounter any areas of tension that can be gently softened, I invite you to soften them or to offer a loving breath in their direction.
30 seconds

When you are finished with this gentle scan, call to mind a time when you experienced a difficult emotion. On a scale from 1 to 10 of intensity, this should be an emotion that you would rate at a level 3, 4, or 5.
10 seconds

How to Use the Compassion Meditation for Emotions Script

There are a number of ways you can use this compassionate emotions meditation. Consider the following ideas, which includes possibilities for both personal and professional practice:

  • Record for your personal use only, using this practice to deepen your own self-compassion.
  • Lead this meditation on a self-compassion meditation retreat.
  • Guide this meditation on emotions in one-to-one sessions with clients who are interested in deepening their self-compassion.
  • Host a workshop on self-compassion and use this as one of your core practices.

You can modify this script or use it word-for-word. Be mindful that when guiding people to notice their emotions, difficult feelings and sensations may arise. Be patient, curious, and compassionate towards whoever you’re guiding - whether yourself or others.

Conclusion 

It’s not always easy to hold our emotions with tenderness and kindness. However, self-compassion can be developed with patience, care, and curiosity. This compassion meditation for emotions can help us develop the skill of self-compassion, laying the foundation for a kinder relationship with our inner world. May this practice support you and/or your students to hold difficult emotions with greater care.

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]