Healing 5 Minute Guided Gratitude and Self Compassion Meditation
“It is indeed a radical act of love just to sit down and be quiet for a time by yourself”
— Jon Kabat-Zinn
In today's fast-paced world, it's easy to get caught up in the hustle and bustle, forgetting to take a moment for ourselves and reflect on the many blessings in our lives.
This meditation is designed to help you do just that, fostering a deep sense of gratitude and self-compassion.
Why Gratitude and Self-Compassion?
These two qualities are like sunshine for the soul. Gratitude reminds us to appreciate the beauty around us, no matter how small, while self-compassion encourages us to be kinder to ourselves, especially during challenging times. Together, they create a powerful force for inner peace and happiness.
This 5 minute meditation is taken from the Simple Serenity: Five-Minute Meditations for Everyday Life audiobook, and I truly believe it can make a positive impact in your daily life
I've also included a free PDF gratitude meditation script below the audio to help you follow it yourself or teach it to others.
Watch Now: Healing 5 Minute Guided Gratitude and Self Compassion Meditation 🩷
5 Minute Gratitude & Self Compassion Meditation Script
FREE GUIDED MEDITATION SCRIPT
Download a PDF copy of this beautiful guided self compassion meditation script for yourself, or to share with others.
Find a comfortable position to sit or lie down. Begin by slowly and gently inhaling through the nose and out through the mouth.
Again, inhale through the nose and out through the mouth. Feel your body relax.
Now, place both hands over your heart and close your eyes.
In this relaxed state, become aware of your mind and body. Notice where your body is holding onto tension and what thoughts and feelings are coming up right now.
Don’t pass any judgment on what comes up; just view it all as a compassionate observer.
No matter what you’re thinking and feeling, no matter what comes up, it is OK to allow it to be there.
Continue to focus on your breath. On your next inhale, think, “I am worthy of love.”
On the exhale, think, “I love who I am.” Again, inhale, “I am worthy of love.” Now, exhale, “I love who I am.”
With each inhale, visualize yourself drawing in this healing self- love energy, and on the exhale, let go of everything that is no longer serving you.
Again, inhale, “I am worthy of love.” Now, exhale, “I love who I am.”
One more time, “I am worthy of love.” And exhale, “I love who I am.”
Let it all go now, easily and effortlessly.
Sit for a minute, and notice how you feel as you say these words to yourself. Whatever thoughts and feelings come up as you repeat your mantras are completely OK.
Now visualize the light body version of you standing in front of you.
This version is the highest part of yourself, your soul, filled with pure love and divine wisdom.
See this version of yourself clearly in front of you, smiling and sending you so much love and compassion.
Visualize yourself embracing this divine part of you, and feel the brilliant love and healing that comes from being close with this aspect of yourself.
Tell yourself, “I love you. Thank you.”
This part of you is always with you, loving you at every moment. Imagine yourself merging with this divine love- and light- filled part of yourself and becoming one with its amazing energy.
Let this love permeate your entire being, filling your heart then
your whole body.
Take a moment to enjoy this feeling. Love is always available for you whenever you need it.
When you’re ready, take a few more deep, slow breaths, then softly open your eyes.
Sit for a few moments to acknowledge the powerful experience you had during this meditation, and appreciate the time you took to take care of yourself today.
You don't need hours of free time or a quiet mountaintop to find peace. All you need is this book and 5 minutes.
Simple Serenity: Five-Minute Meditations for Everyday Life
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"I have listened to guided meditation apps, but it is so nice to have the written form of guided meditations! Thanks so much."
