Cultivating a Compassionate Image

This meditation focuses on creating a compassionate image. Use this image throughout daily life to help you reconnect with a sense of compassion. Use the first image that comes to mind rather than visualizing one, casting it aside, and thinking of others. Trust your intuitive choice. In subsequent meditations, you can change the image, or you can continuously go back to the same one. A compassionate image helps you visualize compassion flowing over you, enveloping you with total acceptance and kindness.

Transcript

Welcome to this meditation on cultivating a compassionate image.

Begin by finding a comfortable position.

Choose a posture that allows you to relax while remaining awake and alert.

And let's take a series of long deep breaths all the way into the belly.

Begin by taking a slow gentle breath in through the nose.

And as you inhale,

Draw your breath all the way down to the bottom of your abdomen.

And when you have reached full capacity,

Release the breath slowly and fully without forcing it.

As you breathe out,

Imagine that along with all the tensions of your body,

You are also clearing your mind of any worries,

Anxiety,

Or stories that may be present.

Continue with this process of breathing deeply into the belly for a few more breaths.

Allowing any tension to release and let go with each exhalation.

Now create in your mind a compassionate image that represents the qualities of acceptance,

Kindness,

Strength,

Wisdom,

Or caring.

It could be the image of a wise person you deeply respect,

A religious figure,

Or a symbol that represents compassion.

It can be an image from nature,

Such as an expansive and wide blue sky,

A warm grassy meadow,

A lush rainforest bursting with life,

Or the sun which shines its warmth and light on all beings without discrimination.

Imagine yourself in the presence of this source of compassion.

Imagine its great compassion flowing over you,

Surrounding you fully.

Feel that in the presence of this compassionate image,

You can be completely yourself,

Nothing more,

Nothing less.

There is no judgment,

Only total acceptance.

Allow yourself to rest in this feeling of unconditional compassion and acceptance.

Imagine that as you stay in the presence of this compassionate image,

It awakens in you your own source of strength,

Wisdom,

Self-acceptance,

And compassion.

Renewed by this connection to your own deep source of self-acceptance and compassion,

Recite in mind for yourself,

I am safe,

I am at ease,

I am kind to myself and accept myself as I am.

I am filled with peace and joy.

Now release the imagery and simply allow your mind to relax into the gentle ebb and flow of your breathing.

Bring your palms together and place them in front of your heart,

And for a few breaths simply let your mind and body settle.

Simply enjoy being without thinking or doing.

Then take that feeling of being calm and centered and filled with appreciation for self into the rest of your day.

Reviews

Great way to quickly connect with self-compassion ❤ Thank you!

Wonderful, I am so relaxed and ready for the sun to rise with compassion!!

Appreciation for myself into the day. Wow! Ok. Thank you.

A nice quick meditation for those stolen moments.

I would have loved a longer meditation by her! Calm voice. Great exercise.

Veddy nice chess

Lovely meditation Quran yin showed up for me!

Good visuals-thank you!

Short and sweet and so very centering. Thank you 😊

Almost brought me to tears... Really what I needed today

Very enjoyable. Thinking of my dogs!

Short and sweet. Enjoyed this

I really enjoyed this 🙏🏻

Love the imagery

Really nice, but could have used a bell at the end.

Breathing with the ebb and flow of the tide full of compassion, presence and joy. ~ Thank you !

Warm and strong voice,the right words ,helpfull to quiet my mind .nature background
.To be bookmarked!Thx!