Let's begin by taking a moment to allow your body to settle into a comfortable position.
You may close your eyes or keep them slightly open,
Allowing the spine to lift,
Shoulders to soften.
Today we will practice breathing compassion.
Begin by taking a full breath in and a long breath out.
And now allow the breath to find its natural rhythm.
Let's start by inviting compassion for ourselves.
As human beings we all have moments of difficulty,
Challenge,
Suffering.
Take a moment to acknowledge all the difficulties that you have experienced or are experiencing now in your life.
It may help to think of a specific difficulty or you can keep it general.
And now imagine someone you know who cares about you.
It can be someone who is present in your life now or someone from the past.
It could be a dear friend,
A family member,
A teacher.
It can just be a general idea of a loving and caring person.
And now imagine this person or idea being responding to your difficulties with warmth and understanding.
Allow yourself to receive their warmth and understanding.
They wish for your well-being and happiness.
Allow their care and concern to fill up your whole body.
As you breathe in,
Breathe in compassion for yourself.
You may also want to say some words to yourself such as,
May I be well,
May I be at peace,
May I find the resources I need to pass this difficulty.
As you breathe in,
Think that you are breathing in compassion for yourself.
Take it in and really let it sink in your body and mind.
Now bring to your mind someone who may be having a difficult time.
It could be someone in your personal life,
Your work,
Someone you know and care about.
Bring this person to mind along with the awareness of the difficulty that they are facing right now.
And now let yourself feel what you would wish for them.
You may wish them health,
Happiness,
Contentment or it may not be specific words,
It could be a general feeling,
A general wish for their well-being.
Imagine them receiving this compassion.
Now if you are able,
You may want to expand your wish of compassion more widely to anyone in this world experiencing difficulty or pain.
May their suffering be relieved,
May they be well.
And now as you breathe out,
Breathe out compassion for others.
Even if you are not able to connect directly with feelings of compassion.
Just bring kind awareness to whatever it is that you are experiencing right now.
Breathing in compassion for yourself,
Breathing out compassion for others,
Breathing in compassion for myself,
Breathing out compassion for others.
Still breathing in compassion for yourself and breathing out compassion for others.
Now letting the words go return to an awareness of your body.
Notice how you feel right now.
Notice any sensations in the body.
Notice if you feel anything particularly around your face,
Head,
Heart,
Chest,
Belly.
With this deep and kind awareness of what is happening in your body,
You may now slowly open your eyes,
Stretching as you need.
Returning your awareness to where you are.
