Compassion as the bridge.
This meditation is all about self-care.
Compassion is a heartfelt wish to be free from suffering,
Whether that's physical pain,
Emotional distress,
Or simply a worried mind.
By arousing compassion for ourselves,
We can build our own bridge to feeling better.
And once that compassion is in place in our hearts,
It's there,
Just ready to be extended to others whenever we notice someone in distress.
Let's start by making a nice home for ourselves within our own bodies.
Sit comfortably and close your eyes.
And inhale deeply,
Filling your entire lungs with air.
And as you slowly exhale,
Imagine that breath is giving you a gentle,
Internal massage.
One more time.
Breathe in slowly and powerfully,
Filling all of your lungs.
Now let that breath go and imagine it just caressing all of your organs,
Your cells,
And your muscles.
Use that gentle breath to remind yourself that you are your own best caretaker,
Your own best friend.
Now take a moment to consider what does your mind feel like today?
Is it spinning around?
Replaying a memory?
Obsessing about the future?
Or rehashing a disagreement that you had with someone?
That agitated mind only wants to be soothed.
See if you can generate some warm feelings for it.
You don't have to try to solve whatever problem is on your mind.
Just let it rest.
Give it some space.
Just focus on the feeling itself.
Go into your body.
What does it feel like in your body when your mind is feeling this distressed?
Now imagine how good it would feel to be totally patient and accepting of yourself just as you are.
Begin with this troubled mind.
Now reach out to yourself with love.
You might imagine a warm,
Healing yellow light starting at your heart space and flowing easily upwards to that troubled mind.
Just imagine that yellow light flooding your whole body with warmth.
Really infuse yourself with that kindness,
With that compassion.
And in your mind you might whisper to yourself,
May I be well.
May I be free.
May I find relief from this suffering,
From this worry.
Stay here for just a moment longer,
Feeling your muscles start to relax and your mind begin to unwind as that warm yellow light just fills your entire being.
Now take a moment to call before your mind's eye someone that you care about deeply,
Who you know is suffering.
Maybe they're experiencing a divorce or separation or the loss of a loved one or physical or even mental pain.
Consider yourself softly stepping into this person's shoes.
What does it feel like to be them at this moment?
Once you really feel that,
Imagine that warm yellow light stirring around in your heart space and now filling their entire being with warmth,
With kindness and compassion.
Let them know how much you love them,
How much you care for their pain.
Remind them that you are in this together.
Stay in this feeling,
This warm sense of solidarity for a moment longer.
And now picture in your mind's eye an area of the world where you know there is suffering,
Perhaps an outbreak or a war or a community in turmoil.
There's no need to replay all of the details,
Just see if you can sense into what people there may be feeling.
And in your mind you might say to them,
Your pain is my pain.
When you are free from suffering,
I am also free.
We are in this together.
May you be free from distress.
May we all be free from suffering and distress.
And now picture that warm light flowing once again out from your heart space,
Out into that other area of the world and gently caressing all of those others in pain.
Really feel your intention to truly lift them up,
To bring them relief.
And stay in this feeling of compassion,
In this warmth for a few more breaths.
And now to close this meditation,
Return to your own mind,
Your own state of being.
And visualize yourself walking across a bridge just surrounded by that warm yellow light.
As you near the other side,
You see before you different emotional fields that you can now visit.
I'm going to suggest some names for these fields.
See if there's one that fits you right now,
Like neutrality or calm,
Happiness or joy.
There's no need to force this.
Just choose whichever mental state feels reachable to you at this moment.
And now step into it.
Really immerse yourself in that new emotional space.
See if it fits you right now.
And as you continue on with your day,
See if you can truly stay in this new emotional field.
If you find yourself slipping back to a worried mind,
To agitation,
That's okay too.
Just go back to compassion,
Go back to that warm yellow light within you.
It's your bridge.
Now once again,
Fill your lungs with a deep and powerful inhale.
When you release it,
Just enjoy that feeling of a warm internal massage.
Feel you taking care of you.
Now open your eyes and be well.
