Hello,
My name is Erin.
Welcome to your compassion meditation.
Begin by finding a comfortable seat,
One where you can feel alert yet relaxed at the same time,
Or you may even want to try lying down.
Once you find this comfortable seat,
Begin by taking just a few conscious breaths.
Notice where you feel your breath the most in your body right now.
Just pay attention to the sensation of breathing for a moment or two,
Just to center your mind and your body in the present moment.
After you've taken those few conscious breaths,
You can close your eyes or softly rest the gaze on a single spot on the ground or the ceiling in front of you or above you.
And begin to bring to mind the image of yourself.
You could visualize looking at yourself in the mirror or even sitting across a table from yourself.
See yourself clearly in your mind while you say the following phrases silently to yourself.
May I be safe.
May I be happy.
May I feel peace.
Take a big inhale holding the image of yourself in your mind and repeat the phrases to yourself one more time.
May I be safe.
May I be happy.
May I feel peace.
Take a big inhale and as you exhale,
Let that image of yourself fade from your mind and begin to replace it with the image of someone that you care about.
This could be a family member,
A friend,
A teacher,
A coach,
A mentor of some sort or even a pet.
See this person or this pet as clearly as you can in your mind.
Imagine you're sitting across a table from them and holding the image of them in your mind,
Repeat the phrases to them.
May you be safe.
May you be happy.
May you feel peace.
Take a big inhale and as you exhale,
Hold the image and say the phrases to this person or this pet that you care about one more time.
May you be safe.
May you be happy.
May you feel peace.
Take a big breath in and as you breathe out,
Let the image of that person or that pet start to fade from your mind and replace it with the image of someone who is difficult for you.
Maybe not the most difficult person in your life,
But someone who challenges you in some way and holding the image of that difficult person in your mind,
Imagining that you are sitting across a table from them,
Repeat the phrases of compassion to them.
May you be safe.
May you be happy.
May you feel peace.
Continue holding the image of that typical person for another moment and repeat the phrases one more time.
May you be safe.
May you be happy.
May you feel peace.
Take a big breath in and as you breathe out,
Let the image of the difficult person fade from your mind and send some compassion to yourself for doing a hard thing.
And then visualize that you're going to send the phrases of compassion to all living things.
All living things above you,
Below you,
And on all sides.
Sometimes I like to visualize this as a glowing ball of light that starts at the heart space right in the center of my chest and starts to glow brighter and brighter until it extends from my body in all directions.
But choose whatever visualization works best for you and repeat the phrases of compassion for all living things.
May all living things be safe,
Be happy,
And feel peace.
Take a big breath in and as you breathe out repeat the phrases to all living things one more time.
May all living things be safe,
Be happy,
And feel peace.
Take one more deep inhale and a long slow exhale out.
And just see if you can rest in that feeling of compassion.
Notice where you feel it in your body.
And then gently start to move around.
Maybe wiggle your fingers or wiggle your toes.
Gently rock your head from side to side if you're lying down or maybe take some back circles if you're sitting up.
When you feel ready you can slowly open your eyes or lift your gaze.
Thank you so much for joining me in this compassion practice today.
I hope you have a wonderful day.
Namaste.
