Welcome,
This is Sarah Ann Schuman,
And I'm going to guide you in a meditation called Giving and Receiving Compassion.
To start,
Choose a comfortable seat,
Or you could lie down,
And you can either close your eyes or soften your gaze,
If that feels more comfortable for you.
And if you'd like,
You could offer yourself soothing or supportive touch,
Maybe wander both hands over your heart,
Or one hand cupping the other,
As a reminder to bring not just awareness,
But loving awareness to your experience and to yourself.
And start by taking a few deep,
Relaxing breaths in and out of your nose,
Noticing how your breath nourishes your body as you breathe in,
And soothes your body as you breathe out.
Nourishing on the inhale,
Soothing on the exhale.
And letting your breathing find its own natural rhythm.
Continue feeling the sensation of breathing in and breathing out.
You might try allowing yourself to be internally rocked and soothed by the rhythm of your breathing.
And if it feels comforting to you,
You can even let your body gently sway with the movement of your breathing.
And now I invite you to focus your attention on your in-breath only,
Letting yourself really savor the sensation of breathing in,
One breath after another.
Maybe noticing how the in-breath energizes your body.
And as you breathe in,
Try breathing in kindness and compassion for yourself.
Just feeling the quality of kindness and compassion as you breathe in.
And if you prefer,
You could let a word or an image of kindness ride on your breathing.
Breathing in kindness and compassion for yourself.
And each time your mind wanders,
Which is completely normal,
Just noticing that your mind has wandered and gently bringing your attention back to your in-breath.
Breathing in kindness and compassion for yourself.
And now I invite you to shift your focus to your out-breath.
Really feeling your body as it breathes out.
Feeling the ease and relaxation of the body exhaling.
And as you breathe out,
Sending the ease and relaxation of your exhalation into the world.
And I invite you to send out kindness and compassion with each out-breath.
You could direct that compassion to a loved one who you're thinking about.
Or to all beings everywhere.
Exhaling kindness and compassion for others.
One breath after another.
And now focusing your attention on the sensation of breathing both in and out.
Really savoring the sensation of breathing in and the sensation of breathing out.
Breathing in kindness and compassion for me.
And breathing out kindness and compassion for you.
In for me,
Out for others.
And always letting the in-breath be for yourself.
And finding just the right balance between breathing in for yourself and out for others.
Giving yourself permission to breathe in for yourself as often as you like.
One breath after another.
And when you feel your heart is full,
When you feel ready,
You can resume breathing out for others.
Breathing in kindness and compassion for yourself.
And breathing out kindness and compassion for others.
And remembering when your mind wanders as it will.
Just to notice and gently bring your attention back to your in-breath and your out-breath.
Breathing in compassion for yourself.
Breathing out compassion for others.
Letting go of any unnecessary effort.
Allowing this meditation to be as easy as breathing.
Allowing your breath to flow in and out.
Like the waves of the ocean rising and falling.
A limitless,
Boundless flow.
Letting yourself be a part of this ocean of kindness and compassion.
And now taking three final deep breaths in and out of your nose.
You might put one or both hands over your heart.
Sending gratitude to yourself for taking the time to practice this compassionate meditation today.
And when you feel ready,
I invite you to gently open your eyes.
Coming back to the space around you.
Checking in with how you're feeling right now.
Thank you so much for practicing with me today.
Namaste.
