Finding your most comfortable seat.
Sit as an act of self-compassion to yourself.
Access the length of your spine.
Access the settledness of your shoulders down.
Access the buoyancy in your chest and welcome yourself to this self-compassion meditation.
Begin by following the breath.
Every time you inhale,
Say in your mind the word inhale and every time you exhale,
Say in your own mind the words exhale.
When your mind wanders,
Come back to the words inhale,
Exhale.
Access that feeling of the breath in the nose.
Let the muscles in your face relax and feel the breath in the nose.
Access your breath in the throat.
Feel that gentle movement,
Dryness,
Coming and going,
The breath just brushing through the throat.
Feel your breath in your chest.
As an act of self-compassion,
Put a hand there and let the hand fill with breath and put that hand on the belly.
Let the hand on the belly be the witness to the breath as the breath fills the palm.
Just you and the breath for a few more moments and put the hands in your lap,
One hand inside the other and bring to mind your compassionate image.
This could be a person or a religious figure or a part of nature that represents compassion to you.
Just imagine,
Bring to mind,
Create an image of someone who would be endlessly supportive to you.
Any image that emanates goodness for you.
See this compassionate image looking at you and feel that in the presence of this source of compassion,
You can be completely yourself with all that is within you,
With all that is happening in your life.
You can be as you are.
There is no judgment,
Only total acceptance.
In the presence of this compassionate image,
You can completely relax.
You're safe and just let your body release completely and feel that you are receiving compassion.
This source of compassion is by your side and on your side and in its presence.
It is easy and natural to be as you are.
This being sees the whole you,
Understands you unconditionally,
Doesn't want anything from you and wants everything for you.
Feel that it soothes you,
Gives you strength,
The strength of being supported,
The strength of knowing you can be yourself and be loved.
Hear your compassionate image say to you your name,
Where your name feels safe in their mouth.
Feel that warmth wash over you and now hear your compassionate image say to you,
May you be healthy,
May you be happy.
I really want that for you.
I want you to be happy.
May you be safe and feel safe.
May you be at ease.
This source of compassion is sending you warmth right from its heart to your heart,
Sending you kindness from its heart to your heart.
Feel this loving energy touch you and warm your heart.
Feel it soothing you and now put your hands on your heart again and tell yourself,
No matter what happens,
I am on your side.
Life has its ups and downs.
I support you unconditionally.
May I keep myself safe and protected in any situation.
May I find joy and peace and gently guide myself toward joy and peace.
May I be in harmony with all that is within me.
May I harmonize with all those depths and infinities.
May I resonate with all that is around me and in me and may I be a spacious container for all my challenges.
May I handle them with ease.
May I be happy.
May I be healthy.
May I be peaceful and may the joy,
The peace I feel contribute to all life on earth.
May this safety spread from me to all life on earth.
So I may be the compassionate image for countless others.
And now put your hand back down,
Taking a deep breath in,
Take a deep breath out through the mouth and as you feel ready,
Opening your eyes,
Coming back,
But bringing this self-compassion and compassion with you.
