Written by:

Updated on:

February 28, 2024

Our thinking mind does a lot for us. It plans, strategizes, and organizes, amongst other things. Sometimes, it leads us to trouble, such as when it ‘just won’t shut off’ or when it ruminates on things that don’t serve us.

However, even when it brings difficulty, it deserves our kindness. This kindness meditation script for your thinking mind is about softening any judgments we hold about the thinking mind. After all, in some spiritual circles, we are taught to seek a state of ‘no mind’. The approach with this practice isn’t to get rid of the mind but rather to befriend it.

This practice may help soften the inner critic and boost self-compassion. May it serve you and/or those you lead through meditation.

  • Practice Time: Approx. 10 minutes
  • Purpose: Self-Kindness
  • May Help With: Inner Critic, Self-Compassion
  • Practice Level: Intermediate

Here’s a Sample of the “Kindness Meditation Script for Your Thinking Mind” Guided Meditation Script:

Each one of us has a thinking mind that works a lot. Often, it works overtime. In today’s practice, we will be offering kindness to our thinking mind, helping to bring it a sense of peace and gratitude.

Begin by finding a comfortable seated posture, alert yet relaxed.
4 sec

Close your eyes or let your gaze be soft, and then take two or three grounding breaths at your own pace.
4 sec

Liken each breath to an anchor that helps you to land here and now.
10 sec

Continue to let your breath flow naturally. Notice where the breath goes as it enters your body and where it goes as it leaves your body.
15 sec

Now draw your attention to your head.
4 sec

kindness meditation script, Kindness Meditation Script for Your Thinking Mind

Without delving into thoughts, notice how the head feels. Is there a part of your head that calls your attention the most? Is there heaviness or lightness? Is there warmth or coolness? Just notice whatever you can notice about the physical sensations within your head.
15 sec

You might notice tense muscles, maybe in your forehead or your jaw. If you can, see what it is like to soften this tension.
15 sec

How to Use the Kindness Meditation Script

This guided meditation script is a wonderful practice for enhancing our personal practice and/or supporting others. Consider the following ways of incorporating this script into the work that you do:

  • Record yourself reading the script and replay it for your personal practice. Use it as a foundational practice to start off each morning.
  • Record yourself reading this script and share it with your clients.
  • Lead this practice during a self-compassion workshop or retreat.
  • Record yourself reading this script to share on your social media platforms.


Though some spiritual practices have us seeking a state of ‘no mind’, mindfulness is really about being aware of the mind - and tending to the mind with non-judgment. This kindness meditation script for the thinking mind is a perfect practice for softening self-judgment. After all, the mind does a lot for us and it deserves our gentleness.

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]