Find a comfortable position,
Either sitting or lying down.
Close your eyes gently and take a deep breath in through your nose.
Feeling your lungs expand.
Hold it for a moment.
Now exhale slowly through your mouth,
Releasing any tension.
Let's take a few more deep breaths together.
Inhale deeply and exhale,
Feeling your body relax.
One more time.
Breathe in deeply.
Breathe out slowly.
Now allow your breath to settle into a neutral rhythm.
In this meditation,
We will cultivate skillful compassion.
An active and wise form of compassion that empowers us to respond to ourselves and others with understanding and care.
Silently set your intention I open my heart to cultivate compassion.
Now bring your awareness to the sensation of your body.
Feel the weight of your body resting on the surface beneath you.
Notice any areas of tension and allow them to soften.
As you continue to breathe,
Focus on the present moment.
If thought arise,
Acknowledge them without judgment.
Imagine a warm glowing light at the center of your body.
Feel the air entering and leaving your body,
Anchoring you in here and now.
Imagine a warm glowing light at the center of your chest.
This light represents compassion,
Your innate ability to care for yourself and others.
With each inhale,
Visualize this light growing brighter and expanding throughout your body.
With each exhale,
Imagine this compassionate light radiating outwards,
Touching those around you,
Family,
Friends,
Even those you may find challenging.
Feel the warmth of this compassion spreading beyond you,
Enveloping the world in kindness.
Now gently turn your attention inward.
Consider a moment when you felt pain or difficulty.
Ask yourself,
How can I be kind to myself in this situation?
What would I say to a dear friend who is struggling?
Visualize your compassionate light surrounding this memory.
Allow it to soothe and comfort you,
Offering understanding and acceptance.
Embrace the truth that you deserve compassion just as much as anyone else.
Bring to mind someone in your life who could use compassion.
A friend,
A family member,
Or even a stranger.
Visualize this person in your mind's eye and imagine your glowing light extending towards them.
Silently offer them these wishes.
May you be happy.
May you be healthy.
May you be safe.
May you be free from pain.
May you live with ease.
Feeling your heart opening,
Connecting with their experience.
As we begin to close this meditation,
Bring your awareness back to your breath.
Take a few deeper breaths in and out.
Now you can bring your awareness back to your body.
When you feel ready,
Open your eyes slowly.
Take a moment to notice how you feel.
Carry this sense of compassion with you into your day.
Thank you for sharing this time to cultivate skillful compassion.
May you be well.
May you be happy.
May you be peaceful.
Choose loving kindness.
Thank you.
