Welcome.
This meditation is called giving and receiving compassion.
And it's the third core meditation.
Of the Mindful Self Compassion Program.
And it builds on the elements of the first two core meditations.
You're invited to practice.
Both giving.
And receiving compassion.
While also finding the balance that feels right for you at this moment.
So please find a comfortable position,
Whatever that is for you at the moment.
And allow your eyes to close gently.
You might like to have your eyes partly open with a soft and unfocused gaze.
You might like to have your eyes fully closed.
Allowing yourself.
To choose what's right for you.
And beginning by setting your intention for this practice.
If you like,
By offering yourself.
Some kind,
Compassionate touch.
That soothing or supportive touch,
Inviting one or both hands to come up and make contact with your body in a way that feels connected and safe to you.
As a way of reminding yourself.
That we're not just bringing awareness.
But a kind,
Allowing,
Accepting awareness to your experience and to yourself.
It is taking some moments to feel the gentle pressure.
This is a time and space for you.
To tap into the amazing resources that you have within you.
And now allowing your hands to rest anywhere that feels right for you.
Take a few deep,
Relaxing breaths.
Than allowing your breath to return to its own normal rhythm.
Noticing how each breath is nourishing your body when you inhale.
And each out breath eases your body just a little bit.
And now allow your breathing to find its own natural rhythm.
Your body knows how to breathe.
You're not trying to change or modify the breath.
You're just feeling it.
Feeling the flow,
The sensations of the breath flowing in and the breath flowing out.
If it feels natural to you,
You could even let your body gently move or sway a little bit with the feeling of being rocked by your breathing.
And now focusing your attention.
On the particular sensations of breathing in.
Noticing how each in-breath feels and allowing yourself to savor these sensations,
One breath after another.
Perhaps even noticing how each in breath energizes your body and lifts it up just a little bit.
And now.
To the extent that it feels all right for you.
As you breathe in.
Imagine breathing in kindness and compassion for yourself.
Perhaps just feeling the quality of kindness and compassion as you breathe in.
Or perhaps visualizing an image of kindness or imagining breathing in energy or light or a rainbow along with your breath,
Or perhaps letting some kind words come in along with the breath.
Just breathing in.
Something good for you.
Along with each in breath.
And now letting go of the in-breath for a few moments and shifting your focus to your out-breath.
Feeling the particular sensations as your body breathes out.
Noticing the way each out-breath eases your body just a little bit.
And now.
Bringing into mind.
Someone who you care about.
Or someone who's struggling and needs compassion.
Visualize this being.
Clearly in your mind.
And begin directing your out-breath to this person.
Offering the ease of breathing out if you wish,
Sending some kindness and compassion or good wishes to this person with each out breath.
One breath after another.
If it's easier for you.
You could breathe out for others in general.
Or to a group of people or people in your community.
Rather than visualizing a particular person or being.
Now,
Allowing your attention to broaden.
And focusing again on the sensation of breathing both in and out.
Savoring the breath,
The flow,
Breathing in and out.
In for me?
And out for you.
Letting the in-breath always be for you.
Sending out something good to another being or to others,
Along with the out-breath.
Seeing if you can find the balance.
That's right for you today,
Allowing your attention to linger primarily on the in breath.
Giving yourself what you need.
Over and over.
And when it feels right,
And only when it feels right.
Breathing out for others.
Letting go of any unnecessary effort.
Allowing this practice to be as easy as breathing.
Allowing your own good breath to flow in and out.
Like the ocean,
Going in and out.
A limitless and boundless flow.
Allowing yourself to be part of this limitless,
Boundless flow.
An ocean of compassion.
And then gently release the practice.
But allow yourself to rest quietly in your own body for a few breaths.
Just noticing whatever energy is present for you.
Savoring any warm or calm feelings.
And also allowing the practice to be however it's been for you this time.
And seeing if you could allow yourself.
To be just as you are.
Just like this.
When you feel ready.
Smile and open your eyes.
