I'm happy you're here.
Let's do a practice called compassionate breathing meditation.
In this meditation,
We will practice mindful breathing and add the qualities of kindness,
Care,
And compassion to how we are paying attention to the breath.
As I guide you through this meditation and you notice that your mind has wandered off or you get distracted,
Which will happen,
Simply return your attention to your breath and begin again using my voice as support,
Bringing you gently back.
Let's begin.
Start by finding a way to sit or stand that is comfortable for you,
Whatever that means to you.
Allow your eyes to gently close or soften your gaze if that feels more comfortable.
Begin with noticing any sensations in the body,
Scanning to see if any emotions are present and noticing what your mind is doing at this moment.
Letting yourself to simply be right here,
Right now.
Just letting your body breathe.
Now deepen attention to your body breathing,
Noticing as best as you can the sensations of breathing.
If it's helpful,
Take two or three breaths just a bit deeper than normal to help you get a sense of where it's most easy for you to discern the breath.
It might be at the nose or the mouth,
Could be the back of the throat or the rise and fall of the chest or the rise and fall of the abdomen.
Wherever it's most easy for you to discern the breath,
Let this place be your anchor of attention,
Where you return attention again and again when you realize your mind is wandered off to simply bringing it back right here.
Sensing the body inhale and exhale.
Air flowing in,
Air flowing out.
Recognizing when your mind wanders and returning attention to the breath.
Letting your whole body breathe,
Just observing,
Just noticing.
See if you can follow a full cycle of breathing.
Seeing how the chest lifts on the inhale,
Releases on the exhale and there's a space in between the breaths.
When the mind wanders,
Simply bringing attention back.
Breathing in,
I know that I'm breathing in.
Breathing out,
I know that I'm breathing out.
Bringing a kind attitude to the process of focusing attention,
Getting distracted and bringing attention back to your anchor.
Bringing an open heart towards yourself and ultimately others.
See yourself there,
Gently breathing.
Now I'll guide you through offering compassionate loving kindness phrases.
You can repeat them silently to yourself.
You can try sending these wishes to yourself at the age that you are right now,
Today.
Seeing yourself sitting there and extending kindness.
Or you can experiment with visualizing yourself as a child,
Sending these wishes to the younger version of you.
So as you see yourself in your mind's eye,
You can repeat,
May I be happy,
May I be safe,
May I be peaceful,
May I be well.
One more time,
May I be happy,
May I be safe,
May I be peaceful,
May I be well.
Breathing in this field of compassion,
Lingering for a while,
Allowing a few easy breaths to rise and fall naturally.
Breathing quietly in your own experience,
Allowing yourself to feel whatever you're feeling and being just as you are.
Thank you for practicing compassionate breathing with me.
Take care.
May you be happy,
Safe and well.
