Hi,
I'm Diana.
Welcome to this Compassion Meditation.
Begin by finding a place where you can be alone for the duration of this meditation.
A place where you can put your device down and have some earphones in or on.
A place where you can sit comfortably with your back supported and your feet flat on the floor,
Shoulder width apart.
Or you can decide to put your feet up when you so desire.
Allow your hands to rest comfortably.
Maybe they will rest in your lap or on your belly or your thighs.
Whatever is most comfortable for you.
When you prefer to do so,
You can also choose to lay down,
But ideally in a place where you do not normally sleep,
So that you can stay awake for the duration of the meditation.
Make sure that you stay warm during this meditation.
Maybe use a blanket to cover yourself when that's needed.
Please relax as much as you can and let my voice guide you through this meditation.
Gently close your eyes and start relaxing and noticing the present moment that you are experiencing right now.
Feel your body,
Be aware of your thoughts and notice your breath.
Start paying attention to your breath.
Continue to breathe in and out at a pace that feels comfortable to you.
Feel the cold air coming into your nose when you breathe in and the warm air leaving your nose when you breathe out.
Relax your muscles as best as you can with every single breath in and every single breath out.
Focus on relaxing and welcome the feelings of relaxation as you feel them happening.
As you continue to breathe,
Your body will continue to relax more and more during our time together.
And when thoughts wander off,
Ideas or memories come up during our time together,
That's perfectly okay.
Be thankful for a thought.
The thought came up for a reason.
It is trying to come in as a gift.
Feel grateful for it and just go and gently bring your attention back and focus on your breathing.
Acknowledge that it happened,
Accept that that is what sometimes happens.
Invite your mind to be present and be here.
Invite your mind to receive,
To receive more peace,
To receive more happiness,
To receive more clarity and to receive more joy.
Bring yourself back to concentrating on your breath and breathing in and breathing out.
Each time you practice,
You'll pull yourself closer to just being able to focus on your meditation and on your breath.
Take a deep breath in through your nose.
Inhale.
Feel the air at the back of your throat going down into your lungs.
Hold your breath.
As you release and let the breath out,
Feel it coming up from your lungs at the back of your throat,
Going through your mouth as you let go.
Take another deep breath in through your nose.
Feel the cold air going in through your nose and feel how your chest expands.
Hold your breath.
And when you're ready,
Let your breath go.
Exhale.
Feel the warm air going out of your mouth and feel how your chest contracts.
Take in three more deep breaths and exhale at your own pace.
As you continue to breathe,
Notice your body.
Notice any sensations that you feel in your body.
In case you notice any discomfort,
Tightness or tension,
Focus on that area of your body and focus on the flow of your breath.
Focus on the movement of that part of your body with the flow of your breath and help the area become more relaxed and more peaceful.
Say in your mind or out loud,
I let go,
I let the sensations move,
I choose to feel relaxed and peaceful.
Take a few more deep breaths as you let your body settle into this relaxed and peaceful feeling.
Notice where in your body you feel relaxation,
Peacefulness and happiness.
Now bring your awareness to your heart center,
The area in the middle of your chest.
As you breathe,
Imagine each breath flowing in and out of your heart space,
Creating a sense of warmth and openness.
With each inhale,
Silently say to yourself,
May I be filled with compassion.
And with each exhale,
Silently say,
May I extend compassion to myself and others.
Continue to breathe in this way,
Allowing the words to resonate deeply within you.
Feel the gentle expansion of compassion in your heart with each inhale,
And the softening and opening as you extend compassion with each exhale.
Now visualize someone you care about deeply.
It could be a loved one,
A friend or even a pet.
Imagine them sitting in front of you,
And as you continue to breathe,
Silently offer them your heartfelt wishes.
With each inhale,
Silently say to yourself,
May you be happy.
And with each exhale,
Silently say,
May you be free from suffering.
Picture them surrounded by a warm,
Loving light,
Basking in the glow of your compassionate wishes.
Now expand your awareness to include all beings everywhere.
Envision the entire world bathed in the light of compassion,
With every living being experiencing happiness and freedom from suffering.
With each inhale,
Silently say,
May all beings be happy.
And with each exhale,
Silently say,
May all beings be free from suffering.
Hold this intention in your heart as you continue to breathe deeply and compassionately.
Take a few moments to bask in the feeling of compassion and loving-kindness that you have cultivated within yourself.
Know that you can return to this practice at any time to reconnect with the power of compassion within you.
When you feel ready,
Start to gently come back to the here and now.
Come back into the room,
Into your body,
Into your consciousness,
Your awareness,
And into your mind.
Take your space into this world back.
As you are coming back into the present moment,
Let yourself explore and say yes to the emotions that will continue to amplify.
The emotions of joy,
Peace and of relaxation during the rest of your day and the time to come.
Know that you can decide to continue to feel this way.
Take a deep breath and let go when you are ready.
While keeping your eyes closed,
Notice the sounds around you.
Notice how your body feels.
Feel the surface you are sitting or lying on under your body.
Feel the surface your feet are on.
Feel your clothing on your body.
Move your fingers a little.
Wiggle your toes a little.
Gently circle your shoulders.
Gently move your head from side to side and become more and more present.
Welcome joy,
Peace and comfort to continue being with you on your path today and in the time to come.
Take a deep breath and let go when you are ready.
When you are ready,
Gently open your eyes,
Fully coming back to the present moment.
Stay seated for a bit more time.
Look around the room and notice a few things around you.
When you feel ready to do so,
You can sit up.
You can stand up and return to going about your day.
And know that all the good that was experienced will continue for the rest of the day and the time to come.
