Ultimate Compassion Meditation - For For Self And Others

A soothing and uplifting and super-powerful practice that honours the power of compassion and offers you the way to restore inner and outer loving-kindness. to bring the brightness of compassion and loving kindness right into your body and at the same time to send that outwards to those you care about. Overall, this energy benefits the entire planet.

Transcript

So if you feel comfortable,

You can close those precious eyes of yours.

If not,

Simply keep a soft gaze.

And let's begin by bringing our bodies into a posture which is neither too tight,

Nor too loose,

But something nice and comfortable.

How can you make yourself feel really comfortable?

And continue to do so throughout this special time here that you've chosen for yourself.

And let's start with a moment of beginning to feel a bit more here.

Simply bringing our awareness into our bodies.

And particularly feeling now how you're grounded on the floor,

On the earth.

That very solid feeling of being.

And bringing some awareness into your breathing.

You can feel your chest and your tummy rising and falling with every inhale and every exhale.

And taking your awareness to your back and what your back is in contact with,

If it is.

So that might be a wall,

Or the back of a chair,

Or your mat.

You might even notice that with your exhalation,

You make just slightly more contact with that feeling of where your back is.

And with that bringing your awareness further into your body.

So you can feel perhaps the temperature of your skin.

You can feel the texture of your clothing.

You can feel the texture of your hands if you tune in enough.

There's a lot of texture to the skin on our hands.

And if you open and close them slowly,

Or rub your fingers and thumbs to each other or your palms,

You can feel more of those layers of texture.

And what else can you feel as you tune into your body?

Maybe you can feel your hair on your neck or your face.

Maybe you can feel the contact of what you're wearing or the texture of your socks or your waistband.

Just beginning to feel whatever you feel,

Whatever you can feel.

And there's no right or wrong here.

You're just feeling and noticing.

The heart of our practice,

Especially our compassionate practice,

Is meeting ourselves and is attuning to what's there and how we're feeling in our bodies and ourselves.

So this is beautiful,

Beautiful work.

A beautiful way of being a fact.

You might be noticing thoughts coming up or memories or emotions.

And these aren't distractions.

So just noticing whatever you're noticing and greeting whatever you're noticing is all you need to do.

You can't do this wrong.

Greeting whatever you notice,

Whatever you feel,

Whatever you see with acceptance and with curiosity and saying hello to it.

Just connecting and greeting.

And it's okay if this feels a little bit awkward or unusual,

Because we're not really taught how to meet ourselves when we turn our attention inwards.

So this is a beautiful act.

And over time,

It just gets more intuitive.

So it's okay if it feels a little unfamiliar.

It's really very human to have thoughts and feelings and sensations.

And there may be parts of you inside you that have something to tell you,

Have something to say.

Can you hold them in compassion and welcome?

And let them tell you what they want you to know.

That allowing.

Inviting yourself to really soften into your breath.

The air coming in from the outside,

Cooling your nostrils,

Soothing your throat,

Opening up your chest,

Ribs and belly.

And then letting that go as everything relaxes back down towards the earth.

That reliable,

Competent steadiness of breathing.

However the rhythm is for you.

Softening your chest.

Opening up your chest area and feeling your heart become a bit more present.

And really relaxing into that exhale.

Letting everything soften.

Soften your face.

Soften and relax your belly.

And let your spine be melty,

Floaty.

Opening up your heart space and bringing yourself fully to this moment with your heart open to you.

And I invite you to feel how very soft your breath is.

Your breath as a balm of compassion.

Softly flowing into every part of you.

Soothing any aches.

Opening any tight places.

And then bring someone to mind and into your heart,

A person that you know,

That you care about,

Someone you love,

Who's maybe having some struggles or challenges or difficulties.

For whatever reason.

Still breathing this compassionate breath.

Recognize that all beings share the same wish to be happy and to be free of shame and pain.

And to be able to be happy and to be free of shame and pain.

Recognize that all beings share the same wish to be happy and to be free of shame and pain.

To be free of suffering.

All beings.

And especially this person that you're holding in your heart and your mind.

And as you breathe,

You can really feel your in-breath and your out-breath.

So soft,

So compassionate.

Filled with heart and caring.

And with your inhalation now,

Imagine you're embracing that person with care.

Remembering how good it feels to be held in caring.

And as you exhale,

Breathe that caring and goodness and well-being and lightness into this person there.

Send it to them.

So on each in-breath,

You're saying,

It's okay,

I'm here and I care.

And on the out-breath,

You're showering them with love.

Do this a few times.

Your in-breath is an embrace,

A holding of all they are with love and caring so much.

And your out-breath just showers them with love and light and well-being.

And as you exhale,

You're saying,

It's okay,

I'm here and I care.

And on each in-breath,

You're saying,

It's okay,

I'm here and I care.

It's beautiful and compassionate to do this,

To do this for someone we care about.

And you can imagine them receiving all this goodness and feeling so held,

Loved and cared about.

And now,

Invite yourself to turn towards yourself with this same beautiful awareness of compassion and goodness,

Caring and light that's already here,

That's filling your body and your breath inside you.

You might take one hand to your heart and the other to your belly.

And with your in-breath,

You're holding yourself in this loving awareness of,

I'm here and I care.

And sending your out-breath right into your being,

Showering every part of you with goodness,

Well-being and light.

Breathing in,

Holding yourself so close and so dear.

Breathing out,

Feeling a shower of love and light and well-being permeate your being.

Your whole body receiving all this love and compassion.

Receiving all this light and well-being that is permeating you and comes from you,

From your own heart,

Your own caring,

Your own love.

And in this beautiful space,

Breathing in and out now with these thoughts.

Let these thoughts and words come through and with your breath,

Permeate your being,

Every piece,

Every part of you.

Just like every other human,

I'm doing my best.

You can breathe with the words and you can repeat them,

Whatever works for you.

Just like every other human,

I deserve compassion.

Just like every other human,

I deserve to be safe.

You are breathing these reminders,

These truths into your body.

Just like any other human,

I deserve healing.

Just like any other human,

I deserve healing.

Just like every other human,

I deserve to include myself in the circle of compassion.

Breathing in compassion and goodness and breathing out,

You feel your breath going into every part of you and especially the parts longing to hear these truths.

Just like any other human,

I deserve to be free from pain and suffering.

And now taking both hands to your heart,

Either placing them on top of your heart or in prayer hands,

In front of your heart or even opening your palms upward.

Just like every other human,

I have within me a strong and full heart.

And I am so grateful for the gifts of love and compassion that thrive within me.

And I have within me love and kindness,

Capacity for joy and wonder,

Encouragement,

Enthusiasm and a love of life.

May I open my heart to these gifts daily.

May I continue to cultivate these as a top priority.

So that just like every other human,

I can have access to the life which is authentic for me and that I truly came here to live.

And now just resting where you are.

Resting your hands where you want to rest them,

Where they want to be.

Simply allow yourself to melt into the sensations in your body now.

Into the love and compassion that is weaving you back to wholeness.

Feeling the blessing.

Feeling and receiving the blessing.

The potent healing and renewing light of love and compassion is filling every cell in your body.

Every part of you.

With its grace and wisdom and well-being.

And all is well and good within you.

And now before you get ready to return,

Allow yourself to tune into your body and notice if anything has changed for you.

Or softened.

Any feeling of having released.

Or of opening up.

Or whatever you are feeling and discovering now.

And just as you welcomed and said hello to what was inside you,

Greet these feelings you have now and honour them.

And any messages coming through,

Any needs that you might be able to respond to.

And then you can gently open those precious eyes if they have been closed.

And take some clearer,

More conscious breaths.

There may be a way of moving or stretching your body that feels good.

Just beginning to allow your body to awaken back to its surroundings in any way that feels right and at any pace.

And as you transition and going forward,

Allow yourself to stay gently with the awareness that you have grown.

So that you can continue to find ways of preserving this quality of loving attention.

And bring those to all that you do for the rest of your day and for the rest of your life.

Reviews

Lovely practice Of tapping into self compassion and breathing that out to others. Thank you for the reminder to have compassion, especially for myself! We do tend to forget ourselves don’t we?!🙏💜

Aww bathing in peace and love for myself and others. This was so nourishing and grounding. Thank you.

Slept like a baby for 9 1/2 hours after a long day of travel. Wonderful.

Alison, Thank you for this meditation of LOVE which feels healing, enfolding every cell, every part of my being. I felt held and supported.
After having a difficult day of panic attacks, I held my fear in LOVE, it felt nourishing and safe.
This meditation is fabulous. One that I will play regularly.
Blessings and love Alison
🙏💖🌟

Thank you Alison. That was trusty wonderful. I will bookmark this to revisit.

So much love in this deeply profound and relaxing meditation. Another wonderful gift from Alison 💕