This is a mindfulness exercise on compassion for a loved one.
So come to a comfortable seated posture either on a cushion or a chair.
Your feet resting on the ground below you.
Your hands either on your knees or in your lap.
Your shoulders relaxed.
Your spine relaxed but straight and your chin parallel to the ground below you.
And bring your eyes to a gentle close.
And settle into this posture.
Breathing in and breathing out.
Letting this breath settle the mind which may be in all different directions right now and that's okay.
Just breathing in and breathing out.
Breathing in,
Breathing out.
Relaxing any part of the body where you may be holding at this moment any constriction or tension perhaps in your jaw and your shoulders,
Your tongue,
Eyebrows,
Hands,
Feet,
Wherever it may be.
Relax,
Relax.
And then coming back to your breath.
Breathing in,
Breathing out.
And now bring to mind a picture of someone that you feel a natural warmth towards.
Someone you totally accept and love unconditionally.
It could be a friend,
A mentor,
A family member,
A loved one,
A spouse,
Or a pet.
Someone you completely adore.
A niece,
A nephew,
Your child.
Whomever this person is or this being is.
Just bring to mind a picture of this being smiling at you.
And let yourself feel what it's like to be in this person's presence.
Allow yourself to enjoy this being's good company.
Smiling at this being as they smile back at you.
And now offer this loved one the following well wishes.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
Just repeating these phrases as you look at your loved one and smile at them.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
Repeating this phrase over and over again as you bring to mind this loved person,
This loved being.
And if emotions arise,
That's alright.
That's alright.
Let them arise.
But returning to our anchor to these phrases after acknowledging these emotions,
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
If it's helpful,
You may want to place your right hand on your heart as you repeat these phrases to your loved one.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
May you be happy.
May you live with ease.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
After your next exhale,
Finishing up your last phrase and then bringing your chin to your chest,
Stretching the back of your neck and gently opening your eyes,
Bringing awareness to the room around you.
