This is a compassion meditation.
Cultivating compassion for yourself and for the person or people who you care for.
So just allow the breath to flow in and out of the body and notice whatever you're feeling right now.
Any thoughts that are present and can you meet whatever arises with compassion.
So that might be thoughts,
Resentment,
Guilt,
Anger.
Can you tell yourself that it's safe to feel whatever you're feeling and know that you're doing your best,
You are an amazing person,
You're kind,
Caring,
Compassionate and it's okay to extend that to yourself as well.
If there is anything that comes to mind,
Any way that you're suffering right now,
Can you meet that with love and compassion for yourself as you would for somebody else.
It's understandable that you feel the way that you do.
Perhaps you've been putting pressure on yourself to be perfect.
Just feel whatever you're feeling and notice where you feel it in the body.
Feel the connection with the ground.
And if you find it hard to have compassion for yourself,
Notice that too.
Don't try not to get angry or upset with yourself.
Just noticing whatever's there,
Whatever the response is.
It's meeting your suffering with compassion.
And if it feels overwhelming,
Just make sure that you feel safe and open your eyes.
If having your eyes closed is too strong,
Taking in the surroundings to notice that right now there's no threat and that you're safe.
And it's safe to have compassion for what you've been through and what you're going through and everything that you're dealing with.
And now,
Bring into mind the person that you care for and meeting their suffering with compassion.
And notice where do you feel that in the body?
And is it easier to feel compassion for them than it is for yourself?
Notice without judgment and wishing them well and wishing yourself well.
Sending them love.
Even if it feels difficult sometimes.
Know that they're suffering too.
And that might cause tensions.
You don't have to condone any bad behavior.
But you can meet it with compassion.
That might be the only way they know because they're suffering.
And if you find it overwhelming,
Again,
You can open your eyes.
Remind yourself that you're safe.
Seek help if you need it.
You can use this to resource yourself.
To cultivate compassion for yourself and for others.
Connecting with the breath.
Feeling the support of the earth.
And meeting the suffering with compassion as much as is possible for you.
If it's difficult,
Acknowledge that.
And have compassion for yourself too.
And now we cultivate compassion for the world.
So starting with compassion for yourself and the person you're caring for.
Feeling any love that's in your heart.
Meeting the suffering in a way that's okay.
That feels right for you.
Even if it's not all of it,
Just part of it.
And you may just want to stay with yourself.
The invitation,
If you feel that you have the bandwidth,
Is to extend that compassion out to others.
So maybe others in your family,
In your support network,
In your local community,
Your friends.
And then beyond the rest of the town or the area where you live.
And sending out compassion for all beings.
All sentient beings,
Human beings and non-human beings.
They all want to be free from suffering.
Yet we all suffer in some ways.
Suffering is what causes all the problems in the world.
So the more we can meet it with compassion and see that others suffer like we do.
And again,
It's not condoning anyone's behavior.
But it's seeing through it for what it is.
Seeing everybody just wants to be happy.
Even if they act out in unskillful ways.
And for the last few minutes of this meditation,
Letting go of any effort.
Breathing into the earth.
And allowing any compassion that you've generated.
Take hold.
Not holding it too tightly.
Just knowing that the more you practice this,
The more it will have a beneficial effect on you.
And the people that you care for and come into contact with.
