Compassion & Gratitude Meditation

Cultivate compassion and gratitude with this calming guided meditation.

Begin seated comfortably. As you breathe deeply, release the stress of your day. When you feel centered, you will be guided to visualize sending compassion to loved ones, challenging people, and to the world.

You will then be led to reflect on all you are grateful for - blessings large and small. Gratitude fosters positive emotions, reduces anxiety, and reminds you of life's gifts.

Quiet your mind with compassion and gratitude. Press play to begin.

Transcript

Find a comfortable seat sitting upright but relaxed.

Gently close your eyes and bring your awareness to your breath as it flows in and out.

When you feel centred,

Begin to silently repeat the following phrases,

Continuing to breathe deeply.

May I be happy.

May I be peaceful.

May I be free from suffering.

Focus on the intention behind these words as you repeat them.

A heartfelt wish for your own wellbeing and happiness.

Feel warmth and care radiating to yourself.

Now expand this feeling outward to someone you care about,

Someone you feel grateful for.

Silently repeat.

May you be happy.

May you be peaceful.

May you be free from suffering.

Feel the compassion and loving kindness growing encompassing this person.

Continue expanding your circle of compassion to other loved ones,

To acquaintances,

To those you have difficulty with and finally to all living beings.

Breathe and repeat.

May you be happy.

May you be peaceful.

May you be free from suffering.

Let your heart open to extend boundless love and goodwill to all.

Feel part of the greater web of life.

As you close this meditation,

Commit to carrying this compassion with you into your day,

Remembering our shared humanity.

Know that kindness starts from within.

When you are ready,

Gently open your eyes.

Open your eyes.

Thank yourself for this moment of mindfulness.