Danny Davis
Step 1: Begin with Deep Belly Breathing
Find a comfortable position, sitting on a chair, the floor, or even laying prone. The most important aspect is ensuring your back is straight.
Close your eye and begin “Deep Belly Breathing”.
Note: If you are just starting with guided meditation you can practice deep belly breathing by doing the following.
- Lie down flat on the floor.
- Breathe in through your nose, keeping your breath slow and even paced.
- As you inhale make sure your belly fills and rises first, followed by your chest.
- Breathe out through your mouth, again keep your exhalation slow and even in pace.
- By practicing this lying down it ensures you cannot do it incorrectly.
Once you have practiced for a while and you feel comfortable, you may wish to practice the deep belly breathing sitting up.
It is entirely upto you if you perform the meditation sitting or lying down. Of most importance is that you keep your spine straight and your inhalations and exhalations use the deep belly breathing technique. You may now start your meditation.
You might like: Free Guided Meditation – Stop Self Defeating Behaviors
It’s time to start your meditation – Self Compassion
Want more guided meditations…
Check out our ‘Dream Life Tracks‘
Each “Dream Life Track” offers a unique set of powerful benefits, such as:
- Rise above life’s challenges
- Ending crippling addictions
- Overcome financial challenges
- Enjoying better quality and restorative sleep
- Developing a mindset for true happiness
- and much more…
These are life-changing self-hypnosis/guided meditation audio tracks that can greatly upgrade your subconscious mindset. Listening to these tracks will bring about more success in whatever area of life you are most focussed on.
Infused with Subaudible Soundwave Technology which helps you shift to a lower brainwave state faster than regular guided meditation tracks – this makes it easier to flood the subconscious mind with powerful thoughts and suggestions.
Check out → Dream Life Tracks
Guided Meditation Script: Self Compassion
Welcome to the Self Compassion Guided meditation. Find a quiet place and get into a comfortable position, whether it’s upright or reclined. Make sure you can sustain this position for the duration of this meditation.
Close your eyes. Tune into your body. If necessary, make adjustments to ensure you are fully comfortable and ready to begin.
Let’s begin by settling your mind.
One. Inhale deeply through your nose, to the count of four.
Two. Exhale to the count of five through your mouth.
With every breath, pay attention to where in your body your breath reaches. It might be in the rise and fall of your body or in your abdomen or stomach.
Three. Inhale deeply through your nose, to the count of five.
Four. Exhale to the count of six through your mouth.
Perhaps you feel your breath most as it breezes in through your nose. Or in the subtle warmth it provides as it leaves your body.
Five. Inhale deeply through your nose to the count of seven.
Six. Exhale to the count of eight through your mouth.
As you continue breathing through this meditation focus on a single spot where you feel the breath in your body. If you feel your mind wandering just gently direct it back to your chosen focal point.
I want you to connect with a difficult moment you are experiencing now or have experienced in the past. A moment that brought you pain and resulted in you being unkind to yourself. A situation you blamed yourself for even though you weren’t responsible.
One. Inhale deeply through your nose, to the count of four.
Two. Exhale to the count of five through your mouth.
Three. Inhale deeply through your nose, to the count of five.
Four. Exhale to the count of six through your mouth.
Five. Inhale deeply through your nose to the count of seven.
Six. Exhale to the count of eight through your mouth.
Sit with the emotions that this moment brings up for you.
Self-compassion is about providing yourself care and attention despite the suffering and pain you may feel.
One. Inhale deeply through your nose, to the count of four.
Two. Exhale to the count of five through your mouth.
Three. Inhale deeply through your nose, to the count of five.
Four. Exhale to the count of six through your mouth.
Five. Inhale deeply through your nose to the count of seven.
Six. Exhale to the count of eight through your mouth.
I want you to repeat after me and moving forward you will choose just one of these intentions to hold close.
May I always be present to experience the pain.
May I remain free of suffering.
I will show myself care and compassion in the face of my suffering.
I am self-aware when it comes to my pain and I extend self-compassion.
Choose one or any variation of them and use them as a repetitive tool. You can think of the phrase in your head moving forward to connect the intention with your need for self-compassion when faced with difficulty.
One. Inhale deeply through your nose, to the count of four.
Two. Exhale to the count of five through your mouth.
Three. Inhale deeply through your nose, to the count of five.
Four. Exhale to the count of six through your mouth.
Five. Inhale deeply through your nose to the count of seven.
Six. Exhale to the count of eight through your mouth.
Now I want you to think of a close friend or family member. Picture their face as though they are standing right in front of you.
You never wish to see them in pain.
This is a natural feeling we experience for the people we love.
While you cannot keep them safe from discomfort, pain, or difficulties you can cultivate a compassionate heart and mind that cares for them despite what they are experiencing.
Repeat after me.
May you avoid suffering.
I care about you when you are suffering.
May I care for your suffering as you do mine.
May I be present for your pain as you are mine.
One. Inhale deeply through your nose, to the count of four.
Two. Exhale to the count of five through your mouth.
Three. Inhale deeply through your nose, to the count of five.
Four. Exhale to the count of six through your mouth.
Five. Inhale deeply through your nose to the count of seven.
Six. Exhale to the count of eight through your mouth.
This one will feel more challenging than the last because I want you to picture someone you dislike. Someone who is difficult, someone that annoys you, but not someone you despise.
You may not mean it as you repeat these intentions, but the purpose of this is to make compassion feel more natural so that self-compassion will become second nature.
May you avoid suffering.
I care about you when you are suffering.
May I care for your suffering as you do mine.
May I be present for your pain as you are mine.
One. Inhale deeply through your nose, to the count of four.
Two. Exhale to the count of five through your mouth.
Three. Inhale deeply through your nose, to the count of five.
Four. Exhale to the count of six through your mouth.
Five. Inhale deeply through your nose to the count of seven.
Six. Exhale to the count of eight through your mouth.
Let that face fade away as your own image floods your mind.
One. Inhale deeply through your nose, to the count of four.
Two. Exhale to the count of five through your mouth.
Three. Inhale deeply through your nose, to the count of five.
Four. Exhale to the count of six through your mouth.
Five. Inhale deeply through your nose to the count of seven.
Six. Exhale to the count of eight through your mouth.
I am going to ask you to repeat each of the following statements, take a deep breath in and out before you do so.
I deserve happiness and love in its highest form.
I adore myself.
I deserve to find freedom from my pain and suffering.
I will be the truest embodiment of love I can be.
I am happy and I am filled with light.
I will be free from pain.
I am free of suffering.
I experience only the highest form of joy.
I am the living embodiment of love.
Now insert the name of the loved one you imagined earlier. I will use she as a placeholder.
She is happy and she is filled with light.
She is free from pain and suffering.
She experiences only the highest form of joy and happiness.
She is the living embodiment of love.
One. Inhale deeply through your nose, to the count of four.
Two. Exhale to the count of five through your mouth.
Three. Inhale deeply through your nose, to the count of five.
Four. Exhale to the count of six through your mouth.
Five. Inhale deeply through your nose to the count of seven.
Six. Exhale to the count of eight through your mouth.
Now insert the name of the neutral person. Again, I will use she as a placeholder.
She is happy and she is filled with light.
She is free from pain and suffering.
She experiences only the highest form of joy and happiness.
She is the living embodiment of love.
One. Inhale deeply through your nose, to the count of four.
Two. Exhale to the count of five through your mouth.
Three. Inhale deeply through your nose, to the count of five.
Four. Exhale to the count of six through your mouth.
Five. Inhale deeply through your nose to the count of seven.
Six. Exhale to the count of eight through your mouth.
Now it’s time to insert the name of the difficult person you pictured. Again, she is the placeholder.
She is happy and she is filled with light.
She is free from pain and suffering.
She experiences only the highest form of joy and happiness.
She is the living embodiment of love.
One. Inhale deeply through your nose, to the count of four.
Two. Exhale to the count of five through your mouth.
Three. Inhale deeply through your nose, to the count of five.
Four. Exhale to the count of six through your mouth.
Five. Inhale deeply through your nose to the count of seven.
Six. Exhale to the count of eight through your mouth.
If you wish, you can expand this meditation to include other people in your life and even beyond.
Take a moment to bathe in the compassion and joy that you generated from this experience.
Thank the powers that be and continue practicing this compassion with yourself as you move forward for the rest of your day.
Remember, you can use any of the statements as an intention to remind yourself of the light you experienced here today.
When you allow all of your emotions to surface you give them the time and space necessary to resolve them. Every time you resolve an emotion you make space for more kindness and compassion.
Now before you open your eyes and return to your day, let’s finish with one three more deep breaths.
One. Inhale deeply through your nose, to the count of four.
Two. Exhale to the count of five through your mouth.
Three. Inhale deeply through your nose, to the count of five.
Four. Exhale to the count of six through your mouth.
Five. Inhale deeply through your nose to the count of seven.
Six. Exhale to the count of eight through your mouth.
You are free.
