Let's begin in a meditation posture that feels heart opening.
So that could be in a seated position,
Rolling the shoulders back and down to feel the expansiveness at your heart space.
Or you could lie on the floor with either a rolled blanket or a bolster placed along your spine.
And again feel the openness of your heart to the sky.
Once you have settled into your open hearted posture for meditation,
Allow yourself to be breathed.
An effortless soft breath that you can feel expand as you inhale and soften as you exhale.
Feeling as if you are breathing in and out of your heart space.
In this meditation we explore the idea of true compassion for ourself and extending that compassion to others.
I truly believe we are all doing the best we can with what we know at the time.
For me true compassion is a deeper understanding that all living beings experience suffering on some level.
And when I can relate my own feelings of suffering,
Then I am able to extend empathy to myself and to others.
And I come away with a new perspective of oneness and unity.
So as you are being breathed,
I'd like for you to recall a past experience in which you wished you would have acted differently.
Maybe you said harsh words or reacted in a behavior you were not proud of.
As you recall this experience,
Notice any sensations in the body.
Notice any feelings or emotions that arise as this experience comes to life in your mind.
As you inhale,
Sensing this vulnerable place within you,
Breathe in that struggle or that experience into your heart of compassion.
And then as you exhale,
Breathing out love and compassion for yourself,
Offering it up as a prayer or a higher intention.
And you may find that there are some tender words that come up for you during this time.
Again,
As you breathe in and acknowledge this suffering or this experience where you reacted.
And breathing out love and compassion for yourself.
You may realize that you made the best choice at that time.
Allow your actions or words from that experience to be held in deep understanding with a perspective of love and compassion.
So once again,
On the in-breath,
Be present with that experience and the emotions or feelings that arise for you,
Holding that space for yourself.
On the out-breath,
Sending yourself love and compassion,
Knowing you made the best decision at that time.
And again,
Breathing it in,
Holding sacred space.
Breathing out,
Sending it as prayer or a higher intention of love and compassion.
And then let's expand this perspective to others,
Knowing that other people may feel this same way or have had a similar experience and we may share a similar suffering.
So once again,
As a collective,
Breathing in and creating a sacred space for this suffering shared by others and breathing out offering compassion to all those who may feel this same feeling.
Breathing it in,
Holding the sacred space for all who share this suffering and breathing out offering compassion to those who may feel a similar way.
Placing a hand on your heart,
Acknowledging the compassion you've cultivated for yourself and for others.
Taking this heartfelt state with you throughout your day to every person you encounter.
Namaste.
