Welcome to your empathy and compassion meditation.
Beginning by connecting with your breath.
Taking a few deeper breaths,
Observing your belly rising on the inhale and falling on the exhale.
Keeping your body relaxing with each exhale,
Knowing that where the breath goes the mind will follow.
Then observing the flow of air through your body as it glides past your nostrils and down into your lungs.
On your exhale,
How it rises up and is pushed out through the nose.
Along that path just observing some of the sensations and movements associated with the breath.
And then beginning to rest your awareness on your anchor.
Remembering you are just very gently resting your awareness on your anchor.
So gently that your mind will probably roam away many times and while your mind is roaming you will become aware of this roaming nature.
And when you realize that you are lost in a stream of thoughts just very gently and very kindly bring your awareness back to your anchor and begin to settle down again.
Repeating this process during meditation allows us to move away from being attached to thoughts,
Emotions or sensations and without the emotional reactivity we just gently come back to the anchor each time.
Agree.
You you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you and if you wish observing you in the chair at different stages in your life,
Going back through the years observing how the facial features change,
How the clothing and body language might change you now letting that visualisation of yourself just dissolve and I want you to think about someone in your life that you know very well but a person that you don't always see eye to eye with that you have different perspectives,
Different views on different aspects of life and with whoever comes to mind I want you to visualise that person in the chair sitting across from you again in the visualisation creating their facial features,
Their hair,
Their body,
Their clothing,
How they sit aspects of their body language and just observing that person sitting across from you for the next few moments you now I want you to start visualising how they see life,
How they see the world,
How their attitudes,
Beliefs and values contribute to what they see and say and do you you and moving away from those thoughts and perspectives of that person and just observing them sitting in the chair again and letting this visualisation dissolve and coming back to yourself,
Coming back to your breath,
Observing your breath for a few moments and bringing some movement to your fingers and toes,
Your arms and legs,
Moving and stretching as needed and over the next few moments gently coming out of the meditation and opening your eyes when you feel ready to do so
