Hello and welcome to this Guided Coherent Breath Meditation.
Today's focus will be on compassion.
In this practice,
We will use the rhythm of our breath to cultivate a sense of deep inner peace and heart-centered compassion,
Both for ourselves and for others.
Now take a moment to settle in.
Find a comfortable position,
Either seated or lying down.
And gently begin to close your eyes and bring your awareness inward.
Begin by noticing your breath.
There's no need to change it just yet.
Simply observe the natural flow of air moving in and out of your body.
Where do you notice it the most?
In your belly?
Or in your chest?
Or even the sensation around the nostrils?
Just bring your awareness to wherever you feel the breath the strongest.
Now we'll begin to bring our breath in a slow,
Balanced rhythm.
We'll inhale gently through the nose for a slow count of six,
And then we'll exhale slowly through your nose or mouth for a slow count of six.
You can breathe with me as we begin.
Breathe in.
And exhale.
Breathe in.
And exhale.
Breathe in.
Now continue this rhythmic breathing.
Inhale slow and steady.
And exhale releasing any tension.
Keep breathing in a count of six.
As you breathe imagine each inhale drawing in a sense of calm and ease.
And with each exhale allow yourself to soften,
Letting go of any tightness or resistance.
Now begin to shift your focus to your heart center.
The space at the center of your chest.
Imagine your breath flowing directly into this space as if your heart itself is breathing.
Still breathing to a count of six.
Breathe in and out.
With each inhale feel your heart gently expanding.
And with each exhale imagine radiating warmth and kindness outward.
With each breath our heart space grows and expands.
And each exhale we give that kindness outward.
Now silently repeat these words either in your mind or your heart.
May I be filled with compassion.
May I be free from judgment.
May I embrace myself with kindness.
And let these words settle into your being.
Breathe them in.
Allow them to soften any tension within.
Now I'd like you to bring to mind someone you care for deeply.
Picture their face,
Their presence,
Their energy.
Imagine sending them the same compassion and love you've cultivated within yourself.
As you inhale visualize their heart filling with warmth and joy.
And as you exhale silently offer them these words.
May you be filled with compassion.
May you be free from judgment.
May you feel loved and supported.
Now feel the connection between your heart and theirs.
United by the gentle rhythm of your breath.
Breathe in for six.
And out for six.
Now allow this sense of warmth and compassion to expand beyond this one person.
Imagine it radiating outward,
Touching your loved ones,
Your community,
And eventually the entire world.
With each inhale gather more love.
And with each exhale extend that love outward.
Breathe into your heart space.
And give that light to the world.
Now silently repeat.
May all beings be filled with compassion.
May all beings be free from suffering.
May all beings know peace.
With each breath feel yourself as part of this vast interconnected web of kindness.
United through breath and intention.
As we take our last few breaths.
In for six.
And out for six.
And out.
Now slowly bring your awareness back to your own body,
To the space around you.
Take a few deeper breaths allowing this energy of compassion to settle within.
Deepen the breath,
Feel the energy.
And just take note of how the body feels in this now moment.
All the love you cultivated for yourself and for the world.
And when you're ready gently open your eyes.
Returning to your day with an open heart and at ease.
Thank you for sharing this space of breath and compassion with me.
Till next time.
