This meditation is from the Mindful Self Compassion Course developed by Kristen Neff and Christopher Germer.
So let's begin the meditation by finding a comfortable position and then making any necessary adjustments so that you are perfectly comfortable.
And then if you like,
Offering yourself some soothing or supportive touch,
Perhaps placing a hand over your heart or some other part of your body.
And we're doing this as a reminder,
A reminder that we're bringing not just awareness,
But that we're bringing a loving awareness,
A kind awareness to our experience,
To ourselves.
Taking a few long,
Slow,
Deep breaths,
A few relaxing breaths,
And just noticing how your breath nourishes your body with each inhale.
How each inhale provides you with what you need,
How it nourishes you,
How it nourishes your body.
And noticing how the body is soothed with each exhale.
Now letting your breathing find its own natural rhythm,
Whatever is natural and normal for you.
And continuing to feel the sensation of the breathing,
What it's like to breathe in and what it's like to breathe out.
Noticing the movement of the breath at the tip of the nose,
The coolness,
The warmth at the tip of your nose.
Noticing the breath gliding along the back of the throat,
The rise and fall of the breath with each inhale,
With each exhale.
How the belly expands with each inhalation,
How it contracts with each exhalation.
Deepening your awareness of what it feels like to breathe,
What it feels like for this body to breathe.
The breathing in and the breathing out.
Maybe taking in this gentle rhythm of the breath.
Noticing the subtle movement of your entire body,
Perhaps allowing yourself to be cradled,
To be soothed by this rhythm of your breathing as the body breathes in and as the body breathes out.
And now narrowing your focus a bit and placing your attention on just the in-breath,
The in-breath only.
Letting yourself savor the sensation of breathing in,
Breathing in one breath after another.
Perhaps noticing how the in-breath energizes your body.
And if you like,
As you breathe in,
Breathing in kindness,
Breathing in compassion for yourself.
Whatever it is that you might need,
Just feeling the quality of kindness and compassion as you breathe.
If you prefer,
You might let a word or image of kindness ride in on your breathing.
Breathing in kindness,
Compassion for yourself.
And now shifting your focus to your out-breath.
Feeling your body breathe out.
Feeling the ease of exhalation.
And now bringing to mind someone you love.
Or maybe someone who is struggling and needs compassion.
And visualize that person clearly in your mind.
And when you are able to visualize that person in front of you,
Begin directing your out-breath to this person.
Offering them ease.
Offering them the ease of breathing out.
Maybe sending kindness and compassion to this person with each out-breath.
One breath after another.
And if it's easier for you,
You can breathe out to others in general or to people in your community rather than visualizing a particular person.
With the idea that we are sending kindness,
We're sending compassion with each out-breath.
The ease of breathing out.
And now focusing again on the sensation of breathing both in and out.
Focusing on the full cycle of breathing.
Savoring the sensation of breathing in and breathing out.
Beginning now to breathe in for yourself and out for the other person or persons.
In for me and out for you.
One for me and one for you.
And with each breath,
Drawing kindness and compassion in for yourself and sending something good out to another.
In for me and out for you.
And as you continue this practice,
Feel free to adjust the balance between breathing in and out.
Maybe it's five for me and one for you.
Or one for me and two for you.
Or just letting it be an equal flow.
It's whatever feels right for you at this moment.
Breathing in kindness and compassion for yourself and sending out something good to another.
Seeing if you can let go of any unnecessary effort.
Allowing this meditation to be as easy as breathing.
One for me and one for you.
Allowing your breath to flow in and out.
Much like the ocean going in and out.
This limitless,
Boundless flow.
This endless flow moving in and out of your body.
Enough for me,
Enough for all.
Letting yourself be a part of this boundless flow,
This ocean of compassion.
And now letting go of this practice.
Allowing yourself to rest in this relative stillness.
Just being as you are in this moment without needing anything to change.
Taking a couple of deeper breaths.
And whenever you're ready,
Gently opening your eyes.
So we're all finished.
And thanks for joining me.
