Welcome to this compassionate loving-kindness meditation.
This is for you if you are struggling,
Having a tough time,
Feeling overwhelmed or distressed,
And you know that the antidote to this distress is some tender loving care.
This is the place for you.
So find a comfortable position and just allow the gaze to soften.
Breathe here for a moment,
Settling into your space,
Into your body.
Just notice the little subtle movements as you breathe in and breathe out.
A little gentle uplift on the inhale and a softening and a release on the exhale.
Take a couple more breaths here,
Feeling the support beneath you,
Whether it's the chair,
A bed or the floor.
Just let your body know you're here to listen,
You're here to tune in,
You're here to notice and acknowledge what's going on.
So just for the next few minutes don't try and change anything,
Don't try and push it away or resist it or fix it in any way.
We are here to notice the feelings,
To honour them,
To acknowledge them.
Breathe in and breathe out.
Take a moment to perhaps even put a hand on your heart,
Maybe two hands if that feels comfortable,
And gently and softly acknowledge what is here,
What distress is here,
That suffering might be present.
As difficult or painful as it might be,
Allow those feelings to exist for a minute.
Maybe there's a part of you that just really needs healing or needs that gentle loving energy.
Invite that suffering in just for a moment here.
Maybe it has a flavour or a quality,
Maybe it has a colour or a shape.
Just noticing now,
Not trying to change or fix anything,
Being with yourself in this moment.
And then when you are ready,
I invite you to think of a colour and even a symbol or an image that represents to you compassion and kindness.
Maybe it's even two colours,
One for compassion,
One for kindness.
And I want you to see these colours or this image inhaling through the body,
On the inhale,
Filling every cell,
Every fibre,
And on the exhale,
Releasing,
Relaxing and letting go any resistance to this loving kindness.
Let this beautiful,
Loving,
Healing energy fill the body on the inhale,
On the exhale,
And then exhale fully when you're ready.
With each inhale,
Breathing in the light of kindness,
The colour of compassion,
And on the exhale,
Let go of any resistance to that loving kindness,
Letting go of the fear or the blocks and just releasing on the exhale.
And perhaps there's a younger part of you connected with this suffering,
With this distress,
A younger part of you who didn't know how to cope,
Who was overwhelmed or who felt alone.
I invite you to visualise holding this younger part of you in loving awareness.
Let this compassionate light flow into this part of you,
Wrapping around them like a beautiful,
Healing light.
And say to this part of you,
I see you,
I'm here for you,
I acknowledge what you're feeling and you don't have to be alone anymore.
And continue to breathe in this warmth and care and exhale any tension or resistance.
Breathing in that beautiful,
Healing colour of compassion and kindness.
And I invite you to repeat inwardly,
May I be kind to this part of me,
May I hold my pain with compassion and kindness,
May I allow myself to receive this support and this love,
I am not alone,
I am cared for,
I am loved,
I am worthy,
Full stop.
And continue to let this colour of compassion and kindness fill every space in your body,
Radiating all around you.
From the top of your head,
All the way down through the shoulders and arms,
Through your torso,
Through your back,
All the way down your legs to the very toes at the end,
Radiating,
Healing your whole body with this beautiful,
Compassionate kindness.
Welcoming this loving kindness and compassion and releasing what no longer serves you on the exhale,
Releasing the blocks or the fears,
Inhaling that love,
That compassion,
Exhaling resistance.
So just staying in this beautiful place for a little longer,
Breathing and allowing anything you might see,
Any visualisations,
Any images,
Just allowing that.
I'm going to take this kindness and this compassion with you.
So when you're ready,
Gently and slowly,
Feel free to open your eyes and return to where you are.
Be gentle with yourself now.
Namaste.
