This meditation is the third and last of the three core meditations of the mindful self-compassion programme and this is called giving and receiving compassion and here we're building upon affectionate breathing and the affectionate breathing meditation by breathing for ourselves and for others and building on loving kindness meditation.
So I'm going to begin this meditation practice with the ringing of the bell and I shall end this meditation with the ringing of the bell.
So I'm just beginning to find a comfortable position sitting comfortably just closing your eyes and if you like putting a hand or both hands over your heart or another place that's soothing just as a reminder to bring not just awareness but loving awareness to your experience and to yourself.
Taking a few relaxing breaths noticing how your breath nourishes your body as you inhale and soothes your body as you exhale.
Letting your breathing find its own natural rhythm.
Just continue feeling the sensation of breathing in and breathing out.
Letting your breathing find its own natural rhythm.
Letting your breathing find its own natural rhythm.
Letting your breathing find its own natural rhythm.
Letting your breathing find its own natural rhythm.
Now focusing your attention on your in-breath.
Letting yourself save in the sensation of breathing in.
Noticing how your in-breath nourishes your body breath after breath.
And then releasing your breath.
Letting yourself save in the sensation of breathing in.
Letting yourself save in the sensation of breathing out.
As you breathe,
Breathing in something good for yourself.
Whatever you need,
Perhaps a quality of warmth,
Kindness,
Compassion or love.
Just feel it or you can use a word or image if you like.
Just as you breathe,
Breathing in something good for yourself.
Whatever you need,
Perhaps bringing a quality of warmth,
Kindness,
Compassion or love.
Really feel it.
Each time you breathe in,
Breathing in something good for you.
Now shifting your focus to your out-breath.
Just really feeling your body breathe out.
Just really feeling the ease of exhalation.
Shifting your focus now to your out-breath.
And I'd like to invite you to call to mind someone who you love or someone who's struggling and needs compassion.
I'd like to invite you to really visualise that person clearly in your mind.
Unbelievable.
Unbelievable.
Just bringing someone to mind who you love or someone who's struggling and needs compassion.
Really visualise that person clearly in your mind and begin directing your out-breath to this person.
Offering the ease of breathing out.
If you wish,
Intentionally sending warmth and kindness,
Something good to this person with each out-breath.
Just intentionally sending warmth.
Warmth and kindness.
Something good to this person with each out-breath.
Now begin feeling your body breathe both in and out.
Breathing in for yourself and breathing out for another.
In for me and out for you.
Unbelievable.
Unbelievable.
One for me and one for you.
Unbelievable.
Again if you wish you can focus a little more on yourself or the other person whatever you need.
Focus a little more on yourself or the other person whatever you need.
Focus a little more on yourself.
Focus a little more on yourself.
Or you can send love to more than one person.
Just allowing your breath to flow in and out,
Just like the gentle movement of the sea.
Flowing in and flowing out.
Letting yourself be part of this limitless boundless flow.
An ocean of compassion.
An ocean of compassion.
An ocean of compassion.
An ocean of compassion.
An ocean of compassion.
An ocean of compassion.
Now beginning to release your breath and releasing the meditation and just allowing yourself to feel what you're feeling and be just as you are.
Letting yourself be part of this limitless boundless flow.
