Welcome to this 10 minute guided meditation for compassion.
At the moment given the current situation across the globe,
Not only are viruses contagious,
But so is kindness,
Compassion,
Peace and love.
This 10 minute meditation is to really tap in to some loving kindness not just for ourselves,
But for the globe as a whole.
I'm going to ask you to gently go and find somewhere quiet in your house where you won't get disturbed.
When you've found that nice place to sit or lay down,
I'm now going to ask you just to close down your eyes.
Just focusing in here on your breath.
Just taking a beautiful inhale here through the nose and a slow exhale out of your mouth.
To help things along,
You might want to just pop a little smile on your face.
Just noticing your body relaxing down.
Just taking a deep breath in and out.
Giving yourself permission just to be here for the next few moments.
I'm now going to ask you to place a hand on your heart centre.
We're going to invite loving kindness into our hearts.
The first place we're going to begin is by sending loving kindness compassion towards our senses.
The first place we're going to begin is by sending loving kindness compassion towards ourself.
So repeating after me,
Just in your mind.
May I be healthy.
May I be happy.
May I live with peace.
And may I live with ease.
Just dialing into your heart right now.
What things are there around your heart?
Is there warmth there?
Is there connectedness?
Is there gratefulness?
Is there compassion here for yourself?
Now just taking a moment to visualise or imagine somebody that you love the most in this whole world.
And you can include more than one person here.
So just imagining that person or those people standing here in front of you.
As best as you can just visualise and imagine that their loving presence is right here.
We're now going to send them loving kindness.
May I be healthy.
May I be happy.
May I live with peace.
And may you live with ease.
Just taking a moment here with your hand on your heart.
What beautiful feelings are there around your heart right now?
Is there empathy?
Is there love between you and those people?
Is there generosity of spirit here?
Just allowing these beautiful emotions to flood through your body.
Next I'm going to ask you to visualise your heart streaming this beautiful bright light out of it.
Or you could imagine a big beautiful warm blanket of love.
I'm going to ask you to share this loving kindness that you have generated inside your heart centre to the outside world.
May all human beings be happy.
May all human beings be healthy.
May all human beings live with peace.
Just taking a moment to notice the feelings inside of your body.
Allowing this warmth to generate out.
This brightness.
This light.
This compassion.
This kindness.
This peace.
And love to all humankind.
Allowing these beautiful feelings to swirl around your heart and around your mind.
All the way through to your fingertips.
Now I'm just inviting you to come back into your body and just noticing your feet on the floor.
Your legs are resting heavy.
Your body is really nice and relaxed.
Your shoulders are soft.
There's a gentle smile on your lips.
And then whenever you're ready,
Softly opening up your eyes.
We wish you a beautiful day.
