So sit somewhere comfortable,
Where you can lie down.
And we're going to be practicing giving and receiving compression.
We live in these transactions with everyone throughout our days.
Every conversation is giving and receiving.
Everything that happens around us is giving and receiving.
So we're going to consciously tune into how it feels to give and receive.
So get as comfortable as you can where you are.
And gently close your eyes.
And if you like,
You can put a hand over your heart or on your stomach.
Somewhere that feels comfortable.
Not just to bring awareness,
But to bring compassion to yourself.
And to really feel yourself in this moment.
So take a deep breath in.
And as you breathe out,
Release all tension.
And continue taking these deep,
Relaxing breaths.
Understanding how your breath can nourish your body as you inhale.
And how it can soothe your body as you exhale.
Become conscious of the physical sensations that occur with these deep breaths.
Something we don't often pay attention to,
Right?
Now let your breath find its own natural rhythm.
But continue to notice the sensations.
It's as if you're being gently rocked and comforted by the rhythm of your breathing.
And you can only do this when you're really paying conscious attention to the breath.
Now focus your attention on your in-breath.
Letting yourself savor the sensation of breathing in.
Noticing how every in-breath nourishes your body.
And then just releasing your breath.
As you breathe,
Breathe in something good for yourself.
Whatever you need.
Perhaps warmth,
Kindness,
Energy,
Joy,
Compassion,
Or love.
Just feel it.
Feel whatever you need coming into you through your in-breath.
Now shifting your focus onto your out-breath.
Feeling your body breathe out.
And feeling the ease of exhalation.
And now call to mind someone whom you love.
Or someone who's struggling and needs some compassion right now.
Visualize that person clearly in your mind.
How they look,
How they talk,
How they move.
And begin directing your out-breath to this person.
Offering them the ease and the relaxation of breathing out.
If you wish,
You can also send them some warmth,
Some kindness,
Some energy,
Some joy,
Some compassion,
Some love,
Or anything else you wish to give them.
So with each out-breath,
Start passing your gift to them.
Now letting go of what you or the other person might need.
And just focusing on the sensation of breathing compassion in and out.
And sending light in and out.
In for me and out for you.
One for me and one for you.
If you wish,
You can focus a little more on yourself or on the other person.
Or let it just be an equal flow of in and out breaths.
Whatever you prefer.
In for me and out for you.
You can expand your out-breath to more than one people.
In for me and out for you all.
Allowing your breath to flow in and out like the gentle movement of the ocean.
Limitless.
Forever flowing.
Let yourself be a part of this boundless flow,
This ocean of compassion.
In for me and out for you.
Notice how it feels to not only give compassion to someone else,
But give equal measure to yourself.
And slowly bring your attention back to the physical body.
Feeling your feet grounded.
Using your seat.
Gently moving your fingers and toes.
Taking one more long breath in.
And a long breath out.
And when you're ready,
Gently open your eyes.
