Welcome to this longer,
Integrated willpower meditation.
As always,
Begin by taking a comfortable seat.
And if there's anything you can do to make yourself even a little more comfortable,
Do it now.
Now take a deep breath in through the nose,
Filling your chest and belly.
And slowly breathe out through the mouth,
Releasing the breath fully.
Do that again.
Breathing in.
And breathing out.
And last deep breath in through the nose.
And release the breath fully through the mouth.
Now let go of the deep breathing and let the breath settle into its own natural pace.
Bring your awareness to the breath,
Just as it is naturally.
Letting go of the complexities of the mind and focusing your attention on the simplicity of the breath.
We will do a breath-focused practice for five minutes.
Every time you return to the breath,
It's like returning to a larger intention.
So when the mind wanders,
Come back to the breath.
Come back to the breath.
Begin now for five minutes.
Now with your awareness more focused,
Bring to mind your compassionate image.
Something or someone that to you is the embodiment of compassion,
Love,
Or wisdom.
Imagine that you are in the presence of your compassionate image and its compassion is directed toward you.
In this presence,
There is no judgment,
Only total acceptance.
This being wants nothing from you and wants everything for you.
Simply rest in the awareness of this warmth and compassion that you are receiving.
Knowing that in this presence,
You are safe and also that you yourself share in these qualities of wisdom,
Warmth,
Strength,
And compassion.
And now let's send some wishes for yourself.
Wishing for yourself,
May I be happy.
May I be healthy.
May I be safe.
And may I find harmony in my life.
And may I find harmony and peace.
And wishing for yourself,
May I be connected to my own authentic wishes.
May I be connected to myself so that I know what it is that I truly want.
Where I want to put my energy.
May I listen to my body.
Listen to myself.
And may I have endless energy so my wishes can come true.
May I find well-being.
May I find lightness and ease.
And sending some compassion to all other beings.
Wishing may all beings be happy.
Wishing may all beings be happy.
May all beings be healthy.
May all beings be safe.
May all beings find peace and ease.
And now thank yourself for having done this mindfulness and compassion meditation.
Thank the mind for this power to bring relaxation to the body and compassion to yourself and others.
Knowing you'll have more self-compassion,
More willpower,
And more positive energy.
Positive emotions for the rest of the day.
So truly thanking yourself.
And when you're ready,
Beginning to open the eyes,
Come back to the space.
