Heart of Compassion - Royalty Free Loving-kindness/Metta Meditation Script Pack
Heart of Compassion is a comprehensive Loving-Kindness Meditation, also known as Metta Meditation, designed to cultivate deep compassion, warmth, and connection within oneself and towards others. This essential resource is available in three durations: 5, 10, and 20 minutes, making it adaptable for varied session lengths and client needs. It’s a valuable addition for coaches, therapists, and meditation practitioners dedicated to fostering emotional well-being and kindness through mindful practices.
With Heart of Compassion, you gain access to expertly crafted meditations that guide individuals on a journey of self-compassion, extending love and benevolence to loved ones, neutral individuals, and even those with whom one may have challenges. These scripts incorporate heart-centered visualization, affirmations, and compassion-focused exercises to create a nurturing and transformative experience. Developed by mindfulness and wellness experts, they offer a structured path to nurturing inner peace and universal love.
Creating effective scripts for guided meditations requires a thoughtful blend of calming language, visualization techniques, and a deep understanding of emotional connections. Heart of Compassion provides beautifully written, ready-to-use scripts that are also easily customizable to meet unique session needs.
With Heart of Compassion you:
- Obtain a specialized Loving-Kindness meditation script in three lengths – 5, 10, and 20 minutes.
- Save time and effort with professionally designed scripts, allowing you to focus more on your clients.
- Support clients in achieving self-compassion, emotional balance, and interconnectedness.
- Build a reputation for delivering high-quality, heart-centered guided meditations.
- Have the flexibility to use these scripts in an unlimited number of guided sessions.
Get the loving-kindness meditation scripts in PDF format with our generous royalty-free license. You can record and sell unlimited guided meditations based on our script, and you’re free to edit, add or remove parts of the scripts to adjust it to your clients. Check full license
Scripts come in PDF format.
Read the full 20 min guided meditation script below before purchasing your license.
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The Meditation Scripts
As a preview for you. You need to obtain a vailid license before using them.
Heart of Compassion - ~20 min long
Welcome to this Loving-Kindness Meditation also called Metta. “Metta” is a Pali word that is often translated as “loving-kindness” or “benevolence” in English. It is a central concept in Buddhist philosophy and meditation practices. Metta is cultivating a loving and compassionate attitude towards yourself and others.
In this practice, you will be guided to embark on a journey to cultivate profound love, compassion, and openness within yourself and extend these energies to others.
The heart, which is the seat of love and compassion, is represented by a vibrant green light in this practice. As we harness the power of visualization, I invite you to tap into the transformative energy of the heart chakra, fostering a sense of interconnectedness and universal love.
Pause 3 seconds
To begin this session, please find a comfortable seated position, either on a chair or cushion. Close your eyes gently and take a few deep breaths to settle into the present moment.
Pause 5 seconds
As you inhale, silently repeat: Breathing in, I am aware of the present moment. Feel the breath entering your body, bringing with it a sense of presence and mindfulness.
On the exhale, silently repeat Breathing out, I release any tension or stress. Allow your breath to carry away any feelings of tightness or unease.
Pause 5 seconds
Bring your awareness to your feet. Feel the sensation of relaxation spreading through your toes and the soles of your feet. Imagine a warm, soothing light enveloping your feet, releasing any tension as you inhale and exhale.
Pause 10 seconds
Gradually move your attention upward to your ankles and calves. Picture the muscles here becoming loose and relaxed. Let go of any lingering tightness as you breathe out.
Pause 10 seconds
Shift your focus to your knees and thighs. Feel the weight of your legs sinking into the support beneath you. Allow any tension to dissolve with each breath.
Pause 10 seconds
Move to your hips and pelvis. Sense the gentle release of any stress or tightness in this area. Imagine a wave of relaxation moving through your lower body.
Pause 10 seconds
Bring your awareness to your lower back and abdomen. Feel the soothing breath flow in, and as you exhale, imagine any tension melting away. Your body is becoming more and more at ease.
Pause 10 seconds
Now, focus on your chest and upper back. With each breath, let the area expand and contract naturally. Feel the rise and fall of your chest as you breathe in and out.
Pause 10 seconds
Move your attention to your hands and arms. Picture any tension draining away, leaving your arms pleasantly heavy and relaxed. Let go of any gripping in your fingers.
Pause 10 seconds
Shift your awareness to your shoulders and neck. Feel the gentle release of any tightness. Imagine the tension melting away like ice turning into water.
Pause 10 seconds
Bring your attention to your face. Relax your jaw, unclench your teeth, and let your facial muscles soften. Feel your forehead smooth out as any stress dissolves.
Pause 10 seconds
Now, your entire body is in a state of deep relaxation.
As you continue to breathe, shift your focus to the area around your heart.
Picture a radiant green light shining here, as you inhale and exhale.
Pause 10 seconds
With each inhale, feel the breath flowing in and around this green light, gently expanding and nurturing the energy within your heart space. As you exhale, visualize the green light growing brighter, radiating love and compassion in all directions. Sense the warmth and openness in your heart.
Pause 10 seconds
Direct this heart-opening energy towards yourself, repeating the following affirmations:
My heart is open.
Pause 5 seconds between each affirmation
I am filled with love and compassion.
The green light within me shines brightly.
I am at peace, and I love myself as I am.
Picture the green light expanding, enveloping your entire being, creating a protective and loving aura around you.
Pause 10 seconds
Extend this heart-opening energy to someone you love. Visualize the green light connecting your hearts, and repeat the affirmations:
May your heart be open.
Pause 5 seconds between each affirmation
May you be filled with love and compassion.
May the green light within you shine brightly.
May you be at peace, loved and supported.
Feel the interconnectedness of your hearts through the radiant green light, sharing and receiving love effortlessly.
Pause 10 seconds
Now, expand the green light and include a person you do not love very much, maybe a person who made you feel hurt.
Repeat the affirmations:
May your heart be open.
Pause 5 seconds between each affirmation
May you be filled with love and compassion.
May the green light within you shine brightly.
May you be at peace, loved and supported.
Feel the love you are able to send even to a person who made you feel sad, and continue to breathe.
Pause 10 seconds
Now share this love with the entire Planet Earth, and imagine the Earth spinning around your body, around your heart space, repeating the following words:
May all hearts be open.
Pause 5 seconds between each affirmation
May all beings be filled with love and compassion.
May the green light within each one shine brightly.
May all beings be at peace.
Sit for a few moments, bathing in the glow of your green light, sensing the universal connection of love that binds all living beings.
Pause 10 seconds
Picture yourself in your mind’s eye, surrounded by this warm, loving light. Feel the compassion, kindness, and love emanating from your heart towards yourself and all the living beings.
Allow any pain or self-judgment to dissolve in this loving light as you continue to breathe and relax deeply.
Pause 15 seconds
When you’re ready, gently bring your awareness back to your breath. Become aware of the surface beneath your body, and smile. Be grateful for these powerful moments in this metta meditation. Stretch your body a little bit and continue to breathe, feeling the love into your entire being.
Pause 10 seconds
Gently open your eyes. Carry the warmth of loving-kindness with you in your daily life. Have a day filled with love, compassion, and kindness towards yourself and all the living beings around you.
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Heart of Compassion - ~5 and 10 min long
The 5 and 10-minute scripts are based on the 20-minute version but adjusted to the different lengths. For protection, they’re not publicly displayed.
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