Settling into a comfortable position.
And just allowing your body to land wherever you are.
The chair,
The ground,
The couch.
A bed.
You might start to notice your breath now.
Not needing to change it.
Just simply noticing.
This soft rhythm that's been here all along.
You might feel your shoulders easing down.
Your jaw softening.
Your face relaxing into something gentler.
And as you sit here,
You might sense the weight of your body being held.
Healing gravity do its job.
Feeling the steadiness beneath you.
Just feeling yourself supported right here.
And now bringing to mind your own heart.
This tender caring.
Beautifully empathetic heart that feels so much.
Letting a phrase quietly form inside.
Something like,
May I care without carrying.
If that resonates,
Repeating it softly in your mind or out loud a few times now.
May I care without carrying.
Gently bringing to mind now someone you care about.
Anyone who feels heavy on your heart right now.
Seeing them with softness.
And recognizing their humanity,
Their fears,
Their hopes.
And knowing that they're on their own path.
Now repeating these phrases after me in their direction.
Keeping them in your mind.
May you be supported.
May you be safe.
May you find ease.
May you move through this with strength.
And one more time.
May you be supported.
May you be safe.
May you find ease.
May you move through this with strength.
Just letting these wishes travel outward,
Releasing them the moment they're offered.
And remembering that you don't have to hold on to what belongs to them.
Now we'll do a little visualization.
Imagining around your body.
A soft glowing bubble of light.
It can be any color,
Texture that feels comforting or protective to you.
And this bubble has perfect boundaries.
So kindness and love can move out from you.
But others stress and emotions dissolve or.
Just bounce away at its surface.
Inside this bubble,
Your empathy can stay open.
While your body stays relaxed and your heart stays protected.
Just feeling how your breath moves in this space.
How your system responds when it realizes it doesn't have to absorb everything.
And just letting yourself linger in this balanced place now.
Compassionate and connected,
But not overwhelmed.
Maybe you can offer yourself a final phrase like this.
I care and I am allowed to also be well.
Now beginning to sense the room again.
Feeling the support beneath you.
Reconnecting with your breath,
Noticing how it moves.
And allowing the practice to settle gently into your body.
And when you feel ready,
You can slowly open your eyes or lift your gaze.
