Welcome to this meditation,
Giving and Receiving Compassion.
This practice is one of the three core meditations of the Mindful Self Compassion Program developed by Dr.
Kristen Neff and Dr.
Christopher Germer.
In this meditation,
We build upon affectionate breathing and loving kindness to ourselves,
Adding another layer by using our breath to connect to our own needs and the needs of others,
Allowing for both receiving and giving compassion as we breathe in and breathe out.
Some people have difficulty focusing on the breath.
Perhaps their breathing becomes constricted with focus.
If this is true for you,
You can modify this practice by focusing on compassion as a word or image moving in and out of your body.
Or you can direct compassion to self and others by alternately touching your chest and turning an open palm out toward the world.
Please modify the practice to fit your needs.
Now,
Please find a comfortable position,
Either sitting in a chair or on a mat or lying down and lowering your gaze or closing your eyes,
Whatever feels best for you.
Settling in to this comfortable position,
You may want to offer yourself a soothing or supportive touch if that feels right,
Maybe placing a hand or two hands on your heart or your belly or your face or giving yourself a hug as a gentle reminder to bring not just awareness,
But loving awareness to your experience and to yourself.
And let's begin now taking a few deep,
Relaxing breaths,
Allowing yourself to fully experience the sensation of each breath,
Noticing how the breath nourishes your body as you inhale and soothes your body as you exhale.
Now,
Allow your breathing to find its own natural rhythm,
Feeling the gentle sensation of each breath,
Breathing in and breathing out,
Breathing in and breathing out.
If it feels comfortable,
You might even let your body gently sway or rock with the rhythm of your breathing as though you are being internally rocked by your own breath.
Now,
Turning your attention to the in-breath only,
Letting yourself fully savor the experience of breathing in,
One breath after another,
Perhaps noticing how the in-breath feels energizing,
Bringing life into your body.
As you breathe in,
You might imagine breathing in kindness and compassion for yourself,
Allowing this feeling to accompany each in-breath,
Or you could let a comforting word like kindness or compassion or an image ride along with each breath in.
Breathing in kindness for yourself.
Whenever you're ready,
Shift your attention to the out-breath,
Feeling the ease and relaxation of each exhale,
And as you breathe out,
Sending the ease and relaxation of your exhalation into the world.
If you'd like,
You can also send out feelings of kindness and compassion with each out-breath,
One breath after another,
Breathing out kindness and goodwill.
Now,
Allowing yourself to feel the full rhythm of breathing,
Both in and out,
Noticing what it's like to savor the sensation of each in-breath and each out-breath,
And out for you.
Breathing in for yourself,
Allowing the in-breath to be for you,
And as you feel ready,
Breathing out for others,
Allowing yourself to find a balance in this practice at this moment.
Breathing in for yourself and out for others,
Giving yourself permission to breathe in for yourself as often as you like,
One breath after another.
And when you feel full,
When your cup feels replenished,
Begin to breathe out for others,
Offering kindness and compassion along with your breathing if you like.
Kindness in and kindness out,
Over and over again.
Letting go of any unnecessary effort,
Allowing this meditation to be as easy as breathing,
Allowing your breath to flow in and out like waves in the ocean,
An endless,
Boundless flow.
Imagining yourself as part of this limitless ocean,
A continuous flow of kindness and compassion,
Both giving and receiving,
In and out,
Again and again,
Over and over,
Bathing yourself and others with kindness.
And when you feel ready,
Beginning to release the practice and allowing yourself to gently open your eyes.
