Welcome to today's connection and compassion meditation.
This meditation can help bring up a sense of joy,
Sense of connection,
Or even a sense of vulnerability.
All emotions warranted useful.
Let's begin by connecting two breaths.
So focusing on your inhale as you breathe in,
And on your exhale,
Connecting to each breath.
Focusing on your body moving.
And trusting that your body knows how to breathe on its own all day,
Every day,
Without you even noticing.
So spend this time just noticing,
Just connecting.
Visualizing a giant smile spreading from your left shoulder down through your heart space,
Over to your right shoulder,
A beaming smile opening,
Spreading over your chest,
Your heart space,
Your shoulders.
Moving this smile up to your face,
Visualizing a smile spreading from ear to ear.
You might even like to curl the edges of your lips into a small and subtle smile.
Can you make your eyes smile?
Your whole head.
Now bringing to mind a person,
A piece of art,
An experience,
A place where you feel truly connected,
Where for a moment in time you are completely present.
When you look at this person,
This view,
You feel nothing but joy.
You feel warm,
You feel fuzzy.
Do you notice any sensations in the body as you bring these pictures to mind?
Any sensations of tingling throughout your heart space?
Perhaps a feeling of energy.
Or even a sense of relaxation taking over your shoulders,
The back of your head.
Perhaps a new experience or a new person that brings you joy and compassion has arisen in your mind.
Love and connection can make us feel vulnerable.
Do you have any sensations or feelings or emotions of perhaps sadness?
Perhaps fear?
Breathe into these emotions.
Realising that you can always come back to this breath,
Entering and leaving your body and connecting to your inhales and exhales.
Starting to attach a mantra to your inhale and exhale,
You're going to breathe in and visualise or silently speak the word love.
And when you exhale silently speaking the word connection.
Inhale love,
Exhale connection.
Inhale love,
Exhale connection.
Inhale love,
Exhale connection.
Holding on to this love and connection mantra for the next few moments.
Just simultaneously thinking of these things that bring you love and bring you joy.
Love.
AG ON.
You you you you Paying attention to the way you feel mentally and physically throughout this meditation practice you with the intention to bring this feeling of connection and trust into every activity that you do every moment of the day you Imagine the satisfaction the contentment That life's moments would bring you if we embrace them with this presence with this sense of connection with this attention you How does your heart space feel?
You If it were a color what color would be surrounding your heart your chest?
You Hold on to this feeling Know that you can access this feeling at any point to feel truly connected to yourself to others and to the world you again visualizing this giant smile spreading from your left shoulder down through your heart space over to your right shoulder a beaming smile opening spreading over your chest your heart space your shoulders moving this smile up to your face visualizing a smile spreading from ear to ear you might even like to curl the edges of your lips into a small and subtle smile can you make your eyes smile your whole head you beginning to open your eyes coming back into your physical surroundings taking a deep breath to close in through your nose out through your mouth remembering to bring this sense of compassion and joy connection to the rest of your day you
