More Meditation Scripts

Meditation Scripts Link

Giving Yourself Compassion For A Difficult Situation

Giving Yourself Compassion For A Difficult Situation. When stress arises because of a difficult situation we are up against, this meditation is well suited. It guides readers and listeners to practice self-compassion in the face of their personal challenge. Great for personal practice and for leading others, it is an invaluable resource to have.

Let's begin by taking a moment to settle our body into a comfortable position.

You may close your eyes or keep them slightly open with a soft focus looking downward a few feet in front of you.
Allow your spine to lift and your shoulders to soften (2 seconds).

Today we will practice self compassion.
Taking a full breath in (2 seconds) and a long slow breath out (2 seconds).

I invite you to think of a situation in your life right now that's difficult.
Maybe you are feeling a little stressed or you're worried about something happening or perhaps there's tension in one of your relationships.
This practice is only for a few minutes, so choose something that isn't too difficult (2 seconds).

Bring this challenging situation to mind.

What happened or what do you think might happen?
And now that you're holding this in your mind, I invite you to consider these things (2 seconds).

First, simply acknowledge that this is a difficult situation.
Find language that works for you to label what's happening right now.
Perhaps this is a really tough situation.

Maybe I feel a little afraid about this.

Giving Yourself Compassion for a Difficult Situation

Just bring mindful awareness to what's happening right now (2 seconds).

Next, acknowledge that difficulty is a part of life.
It's something that you've experienced before and everyone around you has experienced before too (2 seconds).

Remind yourself of our common humanity.
That difficulty is a part of our experience and like everything else, it to will shift (5 seconds).

Finally, I invite you to say to yourself from your mind,
“May I be kind to myself in this moment.” (2 seconds)

Acknowledge that no matter how hard the situation is you can still be kind to yourself. (5 seconds)

Use any language you'd like that supports this sense of kindness.
Perhaps choose wording you would offer to a friend going through something similar.

I’m here for you. (2 seconds)

It's going to be okay. (2 seconds)

You are loved. (2 seconds)

And if you like, rest your hand on your heart, offering kindness to yourself. (5 seconds)

Take a moment to take that kindness in (5 seconds),
breathing in (2 seconds) breathing out (2 seconds), breathing in (2 seconds), breathing out (2 seconds).

And now with that recognition of compassion for yourself, finish with a full deep breath in (2 seconds) and a long slow breath out (3 seconds)

*ding* (15 seconds).

Integrated Practice: Write for 2 full minutes for each journaling prompt below. Once you’ve finished, take a minute to reread what you wrote and reflect.

Journaling Prompts:
1. Areas of my life where I can be more forgiving are ...
2. If I were more forgiving of these areas, it would allow me to ...


​Useful Links

330 Mindfulness Worksheets

Step-by-step guidance for developing mindfulness for your health, relationships, career, meditation and more!

50% OFF

  • Safely download them all to your own computer
  • Nicely designed PDF's with writable fields to add your reflections, answers and journal entries
  • Expertly designed for both beginners and advanced mindfulness practitioners
  • Organized into separate folders, based on health, relationships, career, self-discovery, purpose, formal meditation, and more
  • Evidence-based practices for increasing a sense of peace, calm, clarity, care and confidence
  • 100% Money-Back Guarantee
200+ GUIDED Meditation Scripts

Discover the world's most popular mindfulness meditation scripts that make a positive impact on people's well-being.

50% OFF

  • Safely download them all to your own computer
  • Elegantly formatted for you to read easily and confidently at your own pace
  • Learn how to do many new mindfulness meditations , while deepening your experiential understanding of the one's you're practiced
  • Evidence-based meditations for cultivating calm, self-compassion, embodied presence and resilience
  • Guide these meditations for others to make a positive impact on the qualify of their day-to-day lives
  • 100% Money-Back Guarantee
Teach Mindfulness with Confidence

You may also like

{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}

Try Our Free 100-Day Mindfulness Challenge

Free Mindfulness Exercises Delivered Each Day

Receive daily mindfulness meditations, worksheets and infographics to help you start each day mindful.