This is a mindfulness exercise on compassion for a difficult person.
So settle into a comfortable seated posture,
Either on a cushion or a chair.
Your feet resting on the ground below you,
Your hands on your knees or in your lap,
Your shoulders relaxed,
Your spine straight and relaxed,
And your chin parallel to the ground below you.
And bring your eyes to a gentle close.
Bring your attention to your breath.
Notice the inhales and the exhales.
Bring your attention to your inhales and your exhales.
The breath is oftentimes a reflection of the mind.
So just bringing awareness to the breath to settle the mind.
And notice if you're holding any tension in any part of the body,
Just bring that to awareness and gently ask that body part to relax,
Whether it's your tongue,
Your shoulders or your feet.
Relax,
Relax,
Relax.
As you breathe in and you breathe out,
Bring to mind a person you've had some difficulty with.
It doesn't have to be the worst person you know or someone who's caused you a lot of harm,
But someone you dislike,
Someone who's challenging,
Someone that brings up some sort of resistance in your body.
It could be a public figure.
It could be someone you know.
And let yourself feel what it's like to be in that person's presence.
Bring to attention any tension,
Dislike,
Disgust that may arise because you've brought this person's image in your mind.
Just noticing it,
Noticing these unpleasant sensations.
But also remembering that just like you,
This person is also human.
Just like you,
This person was also a baby at some point.
Just like you,
This person is also subject to sickness,
To old age and to death.
Breathing in,
Breathing out.
Imagine this person as a baby.
And now offer this difficult person some words of kindness.
Just like me,
You're human.
May you be safe.
May you be peaceful.
May you be healthy.
May you live with ease.
May you be safe.
May you be peaceful.
May you be healthy.
May you live with ease.
May you be safe.
May you be peaceful.
May you be healthy.
May you live with ease.
Just repeating these phrases towards this difficult person over and over again.
Noticing the discomfort if it arises.
Noticing the resistance.
And then saying to the resistance,
Just like me,
You're human.
Just like me,
You're human.
And may you be safe.
May you be peaceful.
May you be healthy.
May you live with ease.
May you be safe.
May you be peaceful.
May you be healthy.
May you live with ease.
Just like me,
You're human.
Just like me,
You're human.
May you be safe.
May you be peaceful.
May you be healthy.
May you live with ease.
May you be safe.
May you be peaceful.
May you be healthy.
May you live with ease.
May you be safe.
May you be peaceful.
May you be healthy.
May you live with ease.
After your next exhale,
Bring your chin to your chest,
Stretching the back of your neck.
Slowly open your eyes and bring awareness to the room.
