Finding a comfortable position for your practice today,
Be it sitting or lying down.
Welcoming yourself into the space you've chosen to practice in today.
Welcoming yourself to your practice.
Taking a few deep breaths to settle into your body.
And if you'd like offering yourself soothing or supportive touch,
As a reminder to bring affectionate awareness to your experience and to yourself.
As you settle in,
Bringing to mind now someone you are caring for who is exhausting you or frustrating you.
Someone who you might care about deeply who is suffering.
Now especially if this is your first time doing this exercise,
I would suggest to choose someone who's not your child as this is often a more complicated dynamic.
So recalling the person and the caregiving situation clearly in your mind.
Feeling the physical sensations that arise as you do so.
Listening carefully to these words,
Letting them gently roll through your mind.
Everyone is on their own life journey.
I am not the cause of this person's suffering.
Nor is it entirely within my power to make it go away.
Even though I wish I could.
Moments like these can be difficult to bear.
Yet I may still try to help as I can.
Noticing the sensations that you're carrying in your body.
Breathing in fully.
Drawing compassion inside your body.
Imagining it filling every cell of your body.
Letting yourself be nourished with the breath in.
Giving yourself the compassion you need.
As you breathe out,
Sending out compassion to the person you've brought to mind for today's practice.
In for me,
Out for you.
Continue breathing compassion in and out.
Allowing your body to gradually find a natural rhythm.
Letting your body breathe itself.
Always an option to allow your body to gently rock side to side or sway with your breathing.
If that feels more comfortable to you.
In for me,
Out for you.
Giving yourself permission to find just the right balance.
Breathing in for yourself as often as you'd like.
One inhalation after another.
Before breathing out for the other person.
Filling your own cup first so that you may pour out to the people in your life.
Sustainably.
And listening to these words once again.
Everyone is on their own life journey.
I am not the cause of this person's suffering.
Nor is it entirely within my power to make it go away.
Even though I wish I could.
Moments like these are difficult to bear.
Yet I may still try to help as I can.
In for me,
Out for you.
Letting yourself find just the right balance.
Maybe today it's five for me,
One for you.
Or two for me,
One for you.
Giving yourself full permission to find the perfect balance for today.
Now letting go of the practice.
Letting your attention rest just with the breath in the body.
Allowing yourself to be exactly as you are in this moment.
As you're ready,
Bringing the meditation to a close.
Welcoming in some deeper breaths.
And gently opening your eyes.
Thank you for practicing with me today.
Namaste.
