Giving and Receiving Compassion This meditation is from the Mindful Self-Compassion Program and is guided by Kathleen Cato.
To begin,
I invite you to find a comfortable position,
Either sitting or lying down.
If you like,
Place a hand,
One or two hands on your heart,
Or holding your hand.
Physical gesture that is soothing and comforting,
Remembering to bring loving-kindness to ourselves.
Can you feel the gentle touch and the warmth of your hand?
You can leave your hands here or rest them on your lap or beside your body.
Taking a few deep breaths.
Breathing in to your body.
Bring your awareness to the feeling of your breath.
A sense of breathing in and a sense of breathing out.
Notice how the breath nourishes you as you breathe in and soothes you as you breathe out.
Allow your breathing to find its own natural rhythm.
Feel the sensations of breathing in and breathing out.
Now I invite you to turn your attention entirely on the in-breath,
Really noticing each in-breath.
Savour the sensation of the in-breath and then release and let go of the breath.
Notice how your breath naturally and effortlessly nourishes your body.
And as we breathe in,
Perhaps there is something else you can breathe in.
A quality of warmth,
Love,
Kindness,
Peace,
Strength.
Something you might like for yourself.
You may like to imagine soft white light flowing in with each in-breath.
As we breathe in,
We take in from the endless ocean of compassion,
Goodwill and good wishes.
Take in the nourishment we need with each in-breath.
Now shifting your focus entirely on your out-breath.
As you breathe out,
Feel the ease with the out-breath.
A sense of relaxation as we breathe out.
Please call to mind someone you love.
Someone who you would like to send love,
Warmth and goodwill.
They may be struggling and you know they need some compassion.
Hold them in your mind's eye,
Allowing that image to form.
Imagine them in front of you right now.
Now begin to direct your out-breaths towards this person.
Offering them the sense of ease and relaxation.
If you wish you can also send warmth and kindness to this person with each out-breath.
Warmth.
Kindness.
Love.
Strength.
Let the word or the quality of the word ride on your out-breath.
Love.
Peace.
Health.
Sending this person what they deeply need,
Especially if they're suffering in some way.
Now begin to feel your body breathe in and out.
Breathe in for yourself and out for another.
Bringing the two breaths together.
So do the circle of compassion.
Breathing in goodness for yourself and breathing out goodness for the other.
Feel your body breathe in and your body breathe out.
Breathing in for yourself.
Feeling your in-breath.
Taking in the good words and good intentions for yourself.
And as you hold the person in your mind,
Breathing out for them.
In for me and out for you.
One for me and one for you.
An easy flow.
Kindness and care in and kindness and care out.
Savour the blessing of breathing.
Allow your breathing to flow in and flow out.
Being with its natural rhythm.
Breathing in and breathing out.
Allow your breath to flow in and out.
The gentle movement of the sea.
Flowing in and flowing out.
Let your breath and yourself be part of this limitless boundless flow.
Deep calm ocean of compassion.
One for me and one for you.
If you notice that you feel distress about the suffering of another.
Remember to include yourself with each in-breath.
And when your mind wanders,
Return to the feeling of your breath.
Perhaps use the touch of your hands to feel the love and kindness and compassion for yourself and another.
Giving and receiving.
One for me and one for you.
And now you may like to switch your focus of your attention to another person or even a group of people.
Remember to include yourself.
To breathe in for yourself.
Let every in-breath be for you.
Allow yourself to be cared for,
To be nourished.
Now I invite you to let your attention on your breath go.
Feel how your body feels.
Let yourself in this moment to be just as you are.
Just like this.
Thank you.
