Hello and welcome to this giving and receiving compassion meditation.
In this meditation we use the breath as a way of anchoring and providing both for ourselves and also using some of that power and energy to care for others and support others that are in our lives.
Just like the breath comes in and out naturally,
We can just allow that to flow and allow that balance to recalibrate as we need,
Breathing in more for us,
Out more for others,
Just allowing that to shift through different circumstances and different situations.
Each time you practice this might be very different and that's all okay and part of the practice.
So when you're ready you can find a comfortable position,
Doing whatever you need to feel supported,
Maybe if it feels right just lowering your gaze,
Closing your eyes and just tuning in to the breath here,
Taking a few deep inhales and just reorientating yourself with your breath,
Those familiar cycles and just let your breath find its own natural rhythm.
You might even feel yourself being internally rocked and swayed by the breath and just savor that,
Let yourself gently sway with that movement of breath.
Now shifting your attention to just the inhalation,
Noticing any sensations,
Perhaps the coolness around your nostrils or mouth as you breathe in,
The expansion in your lungs,
You might even feel like you're gently sipping the breath,
Just taking sips in and with each in-breath,
Breathing in kindness and compassion,
Warmth and just allowing yourself to bathe in that,
Just giving yourself permission to soak that in and experience that compassion.
You might want to imagine an image or a particular color,
A source of light,
Just flowing in and soothing,
Just letting yourself enjoy,
Breathing in kindness just for you.
And when you're ready,
Shifting your focus to the exhalation,
Feeling the ease and release as you breathe out,
Maybe softening.
And as you breathe out,
Sending that same kindness and compassion,
Sending that out into the world.
It doesn't have to be for a particular person,
But it can be if you like.
And as you breathe out,
Sending that ease and softening out to others.
You might want to return to your image or light or color,
Or sometimes words or phrases can be helpful too.
And just sharing and sending that compassion out as you exhale.
Now,
Focusing again on the inhalation and combining that with the exhalation.
So breathing in,
Savoring that sensation and warmth,
And then breathing out,
Sending and sharing it with others.
Breathing in,
Compassion for me,
And breathing out,
Compassion for others.
Always letting that inhalation come to you,
Come to you first,
Before offering it out to others.
Just with the natural flow of your breath,
Just sipping in for me and savoring that sensation and warmth,
And then out for others.
And here's permission to completely explore with the balance here.
Balancing between your inhalations in for yourself and breathing out for others.
You might want to pause or breathe in for yourself for two cycles,
Then releasing for one for others at this point of time.
And when you feel that your cup is full,
And if you feel ready,
Then breathing out and sharing that compassion.
But try not to make that a conscious effort,
Just feel what feels natural.
Tune in with your current capacity to give and receive compassion.
Offering kindness and compassion in for me,
And if it feels right,
Out for you.
And then as we draw to a close,
Maybe taking one final big inhalation for yourself,
Sighing out the mouth.
And when you feel ready,
Gently peeling back the eyes and taking in the room.
And maybe making a small wiggle to bring your attention back into the present moment.
And take forward that compassion,
Both for you and for others that you've cultivated in your practice today.
Thank you.
