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.
Finding a comfortable seated posture, alert yet relaxed.
[4 sec]
Maybe letting the eyes close, or letting the gaze be soft, and taking two or three grounding breaths at your own pace.
[4 sec]
Perhaps likening each breath to an anchor that helps you land here and now.
[10 sec]
Letting the breath flow naturally. Noticing where the breath goes as it enters the body, and where it goes as it leaves the body.
[15 sec]
Now bringing your attention to your head.
[4 sec]
Without delving into thoughts, noticing 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 noticing 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, seeing what it is like to soften this tension.
[15 sec]
How to Use the Kindness Meditation Script
This guided meditation script is a useful 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.
Conclusion
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 gentle practice for softening self-judgment. After all, the mind does a lot for us and it deserves our gentleness.
