Welcome to this guided meditation designed to cultivate compassion within yourself and extend it to others.
Find a quiet space to sit comfortably.
Close your eyes gently and let's embark on this journey of heartful connections.
Begin by taking a few deep breaths.
Inhale compassion,
Exhale any tension or stress.
Allow your breath to flow naturally,
Grounding yourself in the present moment.
Set an intention for compassion.
Silently repeat,
May I be filled with compassion,
May I be free from suffering,
May I be at ease.
Feel the sincerity of these words resonating within you.
Now visualize someone you care about deeply.
Repeat the same compassionate intentions for them.
May you be filled with compassion,
May you be free from suffering,
May you be at ease.
Feel the warmth and connection.
Gradually expand the circle of compassion.
Picture acquaintances,
Strangers,
And even those with whom you may have difficulties.
Extend the same compassionate intentions to all beings.
May all beings be filled with compassion,
May all beings be free from suffering,
And may all beings be at ease.
Focus on your heart center.
Imagine each breath flowing in and out from your heart,
Infusing every cell with compassion.
Feel a gentle expansion of the warmth and love radiating from your heart with each breath.
Reflect on the shared humanity that connects us all.
Recognize that like you,
Each person seeks happiness and freedom from suffering.
Allow this realization to deepen your sense of compassion for the interconnected web of lives.
Gently bring your awareness back to the present moment.
Wiggle your fingers and toes.
When you're ready,
Open your eyes,
Carrying the compassionate energy you've cultivated into the world.
May this practice remind you of the boundless wellspring of compassion within,
And may you carry this heartfelt connection with you fostering compassion in your interactions and relationships.
