Compassion Healing
Soothing guided meditation to promote compassion, gratitude and healing. Allow me to guide you on a journey of compassion and gratitude, starting with yourself and expanding outwards. I find this most helpful when I am experiencing anxiety or difficulty tapping into self love and gratitude.
Transcript
Hello,
My name is Midori.
I will be taking you through a 35-minute compassion healing journey today.
Let's find a safe and comfortable place to sit down or lie down.
This journey is best experienced in an isolated environment.
You can either wear noise cancelling headphones or find a place where no one can disturb you for the duration of this activity.
Let's start by gently stretching your arms,
Your legs and your neck.
Now make yourself comfortable.
We will now do a short breathing exercise.
Okay,
Now close your eyes,
Relax your body and drop your shoulders.
Adjust your posture.
Let's take a deep breath in,
Filling our lungs.
Hold for a moment and exhale with your mouth,
Emptying out your lungs.
Again,
Inhale and take a deep breath as big as possible.
Hold for a moment and exhale as long as possible.
With the next inhale,
Take in positivity.
Now hold and as you exhale,
Expel any negativity.
We will now do a quick energy mindfulness activity.
In this activity,
We will identify our subtle energy within all of us,
Learn how to gather it and mobilize it along the body.
How energy works is that whenever you guide your awareness,
Your energy will move there.
So you don't have to visualize or imagine.
Just guide your awareness and use your willpower when you want to move the energy.
Don't tighten or tension your muscles.
By harnessing the power of innate energy in this activity,
We will use it as a comb to organize our energy,
Clear it of any dirt and declutter the subtle energy within us,
Just like when we comb our hair.
We will do this by moving our awareness up and down the body,
Rhythmically scanning all parts of the body.
So let's start.
First,
Bring your awareness to your body.
How does your body feel right now?
Are you noticing any tensions,
Tightnesses or any other sensations in your body?
Once you tune into any sensations,
Take a minute to acknowledge them.
Then let them go and release any tensions and relax your body.
Adjust your posture if you have to.
Okay,
Now tune into the quiet stillness within you and try to feel your life force or your energy within you.
You might notice it as a subtle vibration or a gentle sense of vital force.
Zoom into that.
All right,
Good.
Now let's move your awareness to the top of your head and continue to stay engaged with your energy,
Your life force at the top of your head.
Don't try to visualize.
Simply just feel your energy and enjoy your energy.
Now send a mental command to guide energy from all over your body to the top of your head.
Gather the energy and concentrate it at the crown of your head.
Keep collecting and growing a volume of energy.
Now we will move the point of awareness sweeping downwards,
Running through all the layers of the body.
In doing so,
Your energy will move along with your awareness.
Begin to guide your awareness travelling through your head.
Feel the energy sweeping through your scalp,
Your skull and the brain,
Through your eyes,
Nasal cavity,
The top of your spine,
Your mouth,
Skin and so on.
Continue to guide your awareness through your body,
Scanning inside as well as outside,
Through the front,
Back and the sides.
Let your awareness pass through your torso,
Your upper legs,
Lower legs until it reaches the bottom of your feet.
Now let's return and guide your awareness upwards towards your head.
Let it pass through your legs,
Feeling the energy passing through your bones and muscles,
Skin and all of the components.
Continue to guide your awareness through your torso,
Your spine and back,
Through your chest and shoulders and your neck,
Gradually reaching the top of your head.
We will guide the awareness downwards towards the feet again.
At your own pace,
Move your awareness along your body,
Scanning through all parts of your body.
And once you've reached the bottom of your feet,
You can guide your awareness upwards,
Slowly and steadily,
Keeping your focus until it reaches the top of your head.
And once you've reached the top of your head,
Guide your awareness and move it downwards until it reaches your feet.
You might begin to notice that your energy feels less resistant than when you started.
Enjoy this process.
Continue to move your energy.
Once your awareness reaches your feet,
Return upwards.
Now,
At your own pace,
Continue to move your awareness up and down your body,
Maintaining this rhythm.
Okay,
Now,
See if you can slightly increase the speed of this rhythm.
Guide your awareness down,
Let it pass through your body and reach your feet and head back up.
Feel the energy traveling through your legs,
Your torso,
Your neck and it reaches the top of your head.
Once more,
Guide your awareness down and let it pass through your body and reach your feet.
Continue to move your awareness up and down,
Allowing this rhythm to reach comfortable speed and stay at that level.
Stay with the awareness and continue.
Okay,
Now,
When you're ready,
We can begin to slow down the movement of your awareness and the energy.
Let it slow down and come to a complete stop.
Take your time,
Don't rush.
Now,
Take a moment to tune into the energy and observe how it feels.
Are there any new sensations that you are observing?
How does it feel?
Make a mental note of anything that stands out.
In the Theravada Buddhist tradition,
Compassion and healing meditation is one of the most fundamental practices.
It is a way of reciting affirmations,
Starting with oneself and expanding outwards.
This component of the journey has been influenced by this tradition and we will use energy and best intentions in reciting these sincere affirmations.
Okay,
We will begin this technique now.
In your mind,
Repeat these sincere affirmations.
I wish myself happiness.
I wish myself good health.
I wish myself to be at ease and free of pain.
I wish healing for myself.
I wish joy and tranquility for myself.
And I wish to be filled with love and compassion.
Okay,
Take a deep breath in.
Hold for one,
Two,
Three and exhale.
Be present.
We will repeat this twice more.
In sincere affirmation,
I wish myself happiness.
I wish myself good health.
I wish myself to be at ease and free of pain.
I wish healing for myself.
I wish joy and tranquility for myself.
I wish to be filled with love and compassion.
Okay,
Take a deep breath in.
Hold for three,
Two,
One and exhale.
Be present.
Feel your body and your breath.
Once more.
In sincere affirmation,
Repeat these in your mind.
I wish myself happiness.
I wish myself good health.
I wish myself to be at ease and free of pain.
I wish healing for myself.
I wish joy and tranquility for myself.
I wish to be filled with love and compassion.
Okay,
Very good.
We will now focus on the immediate circle around us.
Think of your loved ones,
The most meaningful and treasured relationships you have in your lives.
It can include your pets and your houseplants.
Picture them in your mind.
We will recite these affirmations with the best quality love and compassion and healing energy we can extend to this group.
In sincere affirmation,
Recite these in your mind.
I wish them happiness.
I wish them good health.
I wish them to be at ease and free of pain.
I wish healing for them.
I wish joy and tranquility for them.
And I wish them to be filled with love and compassion.
Okay,
Fill your heart,
Your whole self with all the love that you have for these special people in your life.
Send them a big hug of gratitude for being in your life.
Feel the gratitude deep in your soul and think of how much loving care you have for them.
With this,
We will repeat the affirmations once more.
I wish them happiness.
I wish them good health.
I wish them to be at ease and free of pain.
I wish healing for them.
I wish joy and tranquility for them.
And I wish them to be filled with love and compassion.
Let these sentiments sink in.
Take a deep breath.
Hold and exhale.
Be fully present in this moment.
We will now focus on the next circle around us.
It could be people we care about but whom we may not necessarily share a deep meaningful bond.
Imagine these family members or friends that we no longer interact with as much or share interest with.
Take a minute to think of these people and picture them in your head.
We will now recite these affirmations with the best quality love,
Compassion,
Sincerity and healing energy we can extend to this group.
I wish them happiness.
I wish them good health.
I wish them to be at ease and free of pain.
I wish healing for them.
I wish joy and tranquility for them.
And I wish them to be filled with love and compassion.
With this,
We will recite these affirmations.
I wish them happiness.
I wish them good health.
I wish them to be at ease and free of pain.
I wish healing for them.
I wish joy and tranquility for them.
I wish them to be filled with love and compassion.
Okay,
Take a deep breath in and hold and exhale.
We will now focus on the next circle around us.
Think of your friend's group and your acquaintances,
Your community.
Don't get caught up in wanting to remember all of them and each and every one of them.
See who pops up in your mind.
We will focus on the others the next time we do this meditation.
Okay,
Now take a minute to think of these people who popped in your mind and picture them in your mind.
We will recite these affirmations with the best quality love and compassion and healing energy we can extend to this group.
I wish them happiness.
I wish them good health.
I wish them to be at ease and free of pain.
I wish healing for them.
I wish tranquility and joy for them.
And I wish them to be filled with love and compassion.
Think of a particular thing you can be grateful for in each of these people.
We will take a moment for this.
Send them gratitude for being in your life or teaching your valuable lesson.
Some of the best quality loving kindness and compassion from within you.
Send them peace and tranquility and your best thoughts and sentiments.
We will recite these affirmations with the best quality love,
Compassion and healing energy we can extend to this group.
I wish them happiness.
I wish them good health.
I wish them to be at ease and free of pain.
I wish healing for them.
I wish joy and tranquility for them.
And I wish them to be filled with love and compassion.
Okay,
Now we will extend this circle to your neighborhood and your city at large.
Those you know and you don't know.
Take a minute to conceptually think of them.
Okay,
We will recite these affirmations with the best quality love and compassion.
I wish them happiness.
I wish them good health.
I wish them to be at ease and free of pain.
I wish healing for them.
I wish joy and tranquility for them.
And I wish them to be filled with love and compassion.
Send them gratitude for sharing this moment in your life.
Send them the best quality love and compassion you can from within you.
Send them peace and serenity and your best thoughts and love.
During these challenging times,
We will now focus on people who are selflessly serving others as well.
You can focus on teachers,
Firefighters,
Humanitarian workers.
Think of all the medical first responders who are tending to the ill,
Our healthcare professionals,
Their support staff like janitors and administrative staff and all the paramedics.
Also think of all the workers in grocery stores and other essential services.
From farm workers to people who handle and prepare our food,
Delivery people.
All these essential service workers who make sure electrical power and water keep flowing,
Our trash is picked and our cities are clean.
All the people you may know and not know.
All of them who are making sure we are safe and taken care of.
All the people who risk their lives for safety,
Justice and essential services.
Take a minute to picture them in your head.
Okay,
We will recite these affirmations with the best quality love,
Compassion,
Healing energy and gratitude we can extend to this group.
I wish them happiness.
I wish them good health.
I wish them to be at ease and free of pain.
I wish healing for them.
I wish joy and tranquility for them.
And I wish them to be filled with love and compassion.
And most of all,
I extend my sincere gratitude for all the work that they do.
Summon the best quality love and compassion you can from within you and send them gratitude,
Your best thoughts and love.
Okay,
Now tune back into yourself and your energies.
Pay attention to how you feel.
Can you notice an increased sense of gratitude,
Tranquility and compassion for yourself and those around you?
If you can't just yet,
Keep practicing.
Let gratitude and a sense of well-being grow within you.
Allow your empathy to expand.
When you're ready,
You can come back to the present moment.
Allow your mind,
Body,
Emotions and energy to realign.
Take your time and wake up and open your eyes when you're ready.
Thank you and I'm grateful to you for inviting me to guide you along this journey.
I wish you health,
Joy,
Love and abundance as you move through your day.
Bye bye.
