Giving yourself compassion for a difficult situation script 1

When we face difficult situations, it can be easy to hold on to our own suffering and hard to see that we are part of the greater whole.

When we get caught in a negative cycle of rumination and self-pity, it is easy to lose perspective. We tend to think only about what is going wrong in our lives.

It is important to be mindful that your circumstances are not all about you. When you notice yourself getting stuck in a loop of self-pity, stop and take a look at what you are thinking.

Think of the people who care about you and wish you well. Notice your thoughts and feelings as you begin to see yourself more as part of a larger world.

If you find it challenging to see yourself as part of the greater whole, use these phrases: I am part of the greater whole, and I share in the joys and sorrows of life.

I am part of the great web of life, connected to everything else. I am not the center of the universe, and I am worthy of love and respect.

As you work to practice being mindful, you will be able to see that your thoughts and feelings are part of a greater whole.

In this way, your mindfulness practice allows you to become more compassionate, which will have a positive impact on your overall happiness.

Giving compassion script 2

When you feel resentment, the way to heal yourself is to practice giving yourself compassion.

Compassion means to feel and show kindness and understanding toward a difficult situation. This is an act of kindness toward yourself that allows you to feel and experience more kindness toward others.

When you feel anger and resentment toward another person, think about how this might affect how you feel about yourself. If you are willing to extend compassion, you will find it to be a more open and accepting state of mind.

Begin this exercise by noticing how you feel in a current situation. Can you notice the physical sensations? What thoughts are going through your mind?

Bring your awareness back to the present and notice your breath, allowing each in-breath and out-breath to feel fully present.

As you breathe, notice the breath as it enters and leaves the body.

Think of your breath as it moves through the body, coming in and out of the nostrils and into the lungs.

Notice your emotions as they arise. Are you experiencing any pain? Are you angry? Does your mind dwell on the past or on things that are in the future?

Open your awareness to the present moment and think of your body as it is right now. Is your body moving, or are you at rest? Are your muscles tense or relaxed?

Notice if your mind is thinking of something. If you are in the middle of a thought, notice the stream of thoughts as they come and go.

If there is pain, notice it as it comes and goes.

Take a moment to notice the physical sensations of the body as you are breathing.

Bring your attention to the emotion you are feeling. Notice what you are thinking. Can you let the thoughts go, or are you stuck in them?

Close your eyes and bring your awareness to your body. Bring your attention to the breath.

When you feel ready, open your eyes and return your awareness to the here and now.

Breathe deeply for a few minutes, and then return to the body.

Breathing fully, bring your awareness to your body.

Imagine a person you have a hard time with. Imagine his or her name.

Imagine what that person looks like. You can use a picture of him or her, a face you’ve seen, a description of his or her appearance.

What is he or she like? Are they a kind person? Is there something about their behavior that you don’t like? What qualities do you appreciate about this person?

After a few minutes, open your eyes.

Breathe deeply for a few minutes, and then return to the body.

In this exercise, you are practicing compassion. Think of a difficult situation in your life, and as you breathe, give yourself compassion.

Giving Yourself Compassion script 3

In this exercise, you will give yourself compassion for a difficult situation in your life. It is normal to feel anger and resentment for the way a situation plays out in your life.

In this exercise, you will develop a sense of compassion for yourself and how you feel in a challenging situation. This will make it easier to respond to others in kind.

Take a comfortable meditation posture. Bring to mind the person you are currently feeling resentment toward. Bring to mind the harm they have caused you.

For the next few minutes, explore the impact of this harm on your emotions. Are you experiencing anger? How do you feel?

If you would like, begin the practice of mindfulness. Bring your attention to the body and notice what it feels like inside.

When you are ready, return your attention to the person who has harmed you.

Now, bring to mind the compassion you would like to have for yourself in that situation. Imagine that the person causing you harm is experiencing the same difficulty.

Imagine that you can see this person’s perspective. Recognize that they, too, have experienced harm and pain. You can imagine that they, too, are struggling with the same emotions you are.

Allow yourself to be compassionate with them, seeing their struggle in the same way that you are seeing your struggle. Imagine that you are offering them kindness and care.

Imagine that you are holding them as you would hold yourself in the same situation. Feel the compassion for them.

After a few minutes, bring to mind how this compassion has affected your feelings. What emotions are present now? Allow a few minutes to pass and continue to hold this person in your mind.

Your practice is complete.

Click here to get back to the list of self-compassion meditation scripts

‍