For this meditation,
Either sitting or standing so that you can have an alert posture,
But also so that your feet are firmly connected to the earth beneath.
And beginning with a few longer inhales and a few extended exhales.
So beginning to settle the body into this alert but relaxed position.
And feeling the support of the ground beneath the feet.
That sense of being held,
Supported,
Rooted.
Perhaps even imagining with each exhale that tiny roots are growing from the soles of the feet downwards.
With each breath becoming rooted and stable like a tree.
And then beginning to feel the movement of the breath in the body.
Noticing the sensations of breathing in and noticing the sensations of breathing out.
For the first part of this practice,
We're going to see if we can tap into this fierce energy of compassion.
This energy that supports us,
That stands up to protect ourselves,
To protect others,
Mother Earth.
And the invitation is to offer yourself a gesture of support.
And this invitation is to place one fist over the heart space,
So over the left side of the chest.
And as you place that fist over the chest area,
Noticing any sensations or feelings that arise in the body.
Are there any feelings of strength there?
And as you notice any sensations or feelings,
Beginning to connect with each in breath.
Noticing the sensations of each in breath.
And how each in breath energises you.
Connecting to this dynamic energy of each in breath.
And allowing it to begin to fill the body.
If there is a sense of steadiness or strength arising in the body,
Allowing it to grow with each breath.
Filling your body with this strong,
Steady energy.
So that it permeates every cell of your body.
Maybe there is even a sense of a growing warmth or a growing light.
And remembering to stay rooted through the feet.
This is the energy of fierce compassion.
This stability,
This strength,
This rootedness.
And we are now going to connect with the tender energy of compassion.
And for this I invite you to take your other hand and replacing the fist on the chest.
Just placing your hand face down.
So your palm over your heart space.
Maybe feeling a sense of warmth,
Of gentle pressure from your palm to your chest.
And noticing any feelings that arise or sensations in the body as you connect with your heart space in this way.
And beginning to connect with each out breath.
Noticing how each out breath soothes you.
How there is a natural letting go with each out breath.
Gentle calming through each exhale.
Allowing each out breath to comfort you.
To soothe you.
And then you are going to start to feel the air.
Allowing each out breath to soften through the body.
So perhaps softening in the face,
Shoulders and the belly.
You can rest with each out breath.
And if there is a sense of comfort or gentleness in the body.
Allowing that to grow.
Allowing softness to permeate through every cell in your body.
Perhaps having a sense of bathing yourself in a warm tender light.
And the sense of feeling being gently held by the earth.
Gently held and supported.
If there are feelings of gentleness or tenderness.
This is the tender energy of compassion.
For the last part of this practice,
Seeing if we can integrate the two.
So the invitation now is to offer ourselves a gesture.
So placing one fist over the heart space.
And then with the other hand,
Placing it over the fist.
So enclosing this symbol of fierceness.
Embracing it with tenderness.
So integrating the tender and the fierce.
And connecting to the breath.
So feeling the dynamic energy of each in breath.
And the soothing energy of each out breath.
Inhaling strength.
Exhaling with softness.
So breathing in the fierce.
And exhaling with tenderness.
And noticing in the body how it feels to embrace these two energies.
That within you there lies strength.
And also softness.
That there is a fierce energy there.
With plenty of gentleness.
Taking a moment to notice these two energies as you stay with the breath.
And then slowly releasing your hands allowing them to rest on the body.
Feeling the contact again with the ground beneath the feet.
Perhaps the chair beneath the body.
For these last few moments releasing any sense of practice.
Resting exactly as you are.
And when you're ready completely in your own time.
Opening your eyes.
