This meditation is called giving and receiving compassion and it also goes by the name of loving others without losing yourself.
So beginning to find your comfortable position,
Maybe making any last minute adjustments to the body so that you can feel that extra bit comfortable.
And then beginning to come to stillness.
And perhaps starting with a few deeper embodied breaths.
So inviting in a deeper inhalation.
And allowing the exhale to extend.
And doing that a couple more times to help settle into this meditation.
And the invitation if you wish is to offer yourself some soothing or supportive touch.
So perhaps that's a hand over the heart or elsewhere on the body that feels supportive.
And perhaps as you feel that gentle warmth and pressure from the hand.
Simply reminding yourself that it's not just your awareness but your affectionate awareness that you bring to this meditation.
And then beginning to feel the movement of breath in the body.
Feeling yourself breathe in.
And feeling yourself breathe out.
And as you do so noticing how each in-breath nourishes you.
And how each out-breath brings a sense of ease.
Allowing your breathing to find its natural rhythm.
As you feel the sensation of breathing in.
And breathing out.
And if you like allowing your body to be gently rocked.
Allowing yourself to be gently comforted by the rhythm of your breathing.
And now beginning to rest your attention on each in-breath.
Noticing how each in-breath energizes you.
How it brings fresh oxygen.
Letting yourself savour,
Maybe enjoy the sensation of breathing in.
One breath after another.
And if you like as you breathe in imagining that you're breathing in kindness and compassion for yourself.
Maybe feeling the qualities of kindness and compassion arriving with each in-breath.
Or if you like maybe there's a word or an image that rides on your breathing.
Filling yourself with kindness with each in-breath.
Drop by drop.
And now moving your attention to rest on each out-breath.
Noticing how each out-breath brings a sense of ease.
A gentle release.
Allowing yourself to rest in the ease of each out-breath.
And now calling to mind someone whom you love or someone who is struggling in some way and needs compassion right now.
Beginning to visualise that person clearly in your mind's eye.
And as you see them in front of you beginning to offer your out-breath to this person.
Offering them the ease of each out-breath.
And if you wish 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 visualising a particular person.
Sending out kindness and compassion with each out-breath.
Again and again.
And now beginning to widen your field of awareness.
So that you're focusing on the sensations of both the in-breath and the out-breath.
Maybe even savouring the sensations of breathing in and breathing out.
And beginning to breathe in for yourself and out for the other person or persons.
In for me,
Out for you.
One for me,
One for you.
And taking your time with this practice.
Finding a rhythm that works for you.
A rhythm that feels slow and easy.
So breathing in kindness and compassion for yourself with each in-breath.
And sending something out to the other with each out-breath.
And feeling welcome to adjust the balance between breathing in and breathing out.
Depending on how resourced you feel right now.
Maybe you need five breaths in for you and one for the other.
Perhaps you need to continue sending kindness and compassion just to yourself for now.
If you're feeling resourced and inspired.
Offering the out-breath to the other.
Whatever feels right to you in this moment.
Seeing if you can let go of any unnecessary effort.
Seeing if you can allow this meditation to be as easy as breathing.
Allowing your breath to flow in and out.
Like how the ocean comes in and goes out.
A limitless,
Boundless flow.
Letting yourself be a part of this limitless,
Boundless flow.
Floating in an ocean of compassion.
And then gently allowing any work to flow in and out.
And then gently allowing any words or images to fade away.
Coming back to inhabit the body a little bit more fully.
Releasing any sense of practice.
Simply allowing your experience to be as it was.
And allowing yourself to be just as you are.
And then when you're ready in your own time,
Gently opening your eyes.
