We'll start by coming to a comfortable seated position.
Just finding a position that you can sustain in your body for some time.
And feel free to adjust your body as needed.
Really releasing your shoulders down your back,
Shifting side to side,
Until you find a position that feels right in your body.
And when you're ready,
Just start to notice your natural breath.
Not trying to change anything about your breathing,
But just noticing your natural breath as it is.
Noticing your inhale and noticing your exhale.
Letting go of any thoughts,
Memories,
Or images from earlier today or sometime in the past.
Letting go of any expectations about what's going to happen next.
And just allowing yourself to arrive in the present moment.
We'll take three cleansing breaths.
At the bottom of your next exhale,
Make sure to release all the air from your belly.
And then slowly inhale through your nose,
Holding your breath at the top.
And then exhale and sigh it out your mouth.
Inhaling through your nose again,
Holding your breath at the top.
And then exhaling out your mouth.
Inhaling through your nose last time,
Holding your breath at the top.
And then see if you can sip in a little bit more air.
And then exhale,
Sighing out your mouth.
And then again returning to your natural breath.
Bring your attention to your heart space.
Functioning your actual physical heart and all the functions of your heart.
Your heart's job is to pump blood and oxygen and nutrients to all the parts of your body.
It's quite literally sending life-giving energy to all the parts of you.
Just taking a moment to contemplate on this life-giving energy and all that your heart has to offer to yourself and to others.
And imagine that you could breathe compassion into your heart space with every inhale.
And breathe out compassion with every exhale.
Inhale and breathe in compassion for yourself.
Exhale and breathe out compassion for others.
Exhaling compassion and exhaling compassion.
Inhaling compassion into your heart space.
And exhaling compassion out to others.
Taking a moment to consider all of the beings out there who are suffering right now just like you.
Acknowledging their pain and sorrow and how it may be similar to yours at times.
Just like you,
Beings everywhere have a desire to be free of suffering and to feel joy and happiness.
As you think of the beings out there who are suffering,
Try on the following affirmations.
I may not be the cause of others' suffering,
Nor is it completely in my power to end their suffering even though I may wish I could.
May I develop equanimity and let go of my expectations to heal or fix others.
May I accept my limitations and the limitations of others with compassion and kindness.
May I let this moment be as it is,
Not as I want it to be.
Just taking a moment to contemplate on all the other people who are doing this exact same practice right now.
Meaning all the beings sending you their compassion and well wishes.
Acknowledging for a moment that other beings can look upon you with compassion and kindness and want the same for you.
Breathe in and allow their compassion and well wishes to enter into your heart.
Breathe out and send compassion to these other beings.
Breathe in and receive compassion that is being sent to you.
Breathing in compassion and breathing out compassion.
Breathing in compassion and breathing out compassion.
And then when you're ready,
You can let this compassion practice go and just return to your natural breath.
Noticing your inhales and your exhales and taking a moment to notice if anything has changed or maybe things have stayed the same and that's okay.
Noticing your body in space.
Noticing any sounds that you can hear around you in the space that you're in.
And then when you're ready,
Opening your eyes and just taking a look around the room,
Noticing what you can notice and orienting yourself back to the space.
Again letting go of everything that happened before.
Letting go of any thoughts about what's going to happen next.
Just taking in this present moment,
Allowing it to be what it is.
Taking your hands in a prayer position at your chest and your heart space and bowing your chin to chest.
Taking a moment for gratitude,
Just thanking yourself for showing up to this practice today.
Namaste.
