Hello and welcome to Mindfulness with Ruby.
During this lovely practice we will be using visualization techniques to help grow our compassion.
You can start to get comfortable now.
Start to lower your gaze or close your eyes.
And begin to focus your attention towards your breathing.
How are you breathing right now in this moment?
Are you breathing deeply?
Maybe taking shorter breaths?
Can you hear your inhales and exhales?
Or are they quiet?
Where can you feel your breath within your body?
Take a moment to notice these breathing qualities.
And now I would like you to take a gentle inhale in through the nose and then to exhale slowly through the mouth.
As you let go of your day thus far.
And again inhaling in through the nose,
Peace and calmness.
And then exhaling as your body relaxes into a more comfortable position.
I would now like for you to imagine a gold glowing sun sitting above your head.
This gold glowing sun represents your ability to be open,
Loving and understanding.
Your gold glowing sun of compassion.
On your next inhale start to imagine this gold glowing sun above your head getting bigger and brighter.
And as you exhale imagine feeling the warmth of compassion flowing through you from your head right down to your toes.
So again inhaling in imagining this gold glowing sun getting bigger and brighter.
And then exhaling as you feel the warmth of compassion flowing from your head right down to your toes.
Take a moment now to notice how this feels.
Does it feel comfortable and loving?
Or maybe a little strange?
And if so that's okay.
We're just exploring with an open mind and an open heart.
So continuing the exercise please take another inhale as you visualize your gold glowing sun shining brightly.
And then exhaling as your sun starts to radiate the compassion outwards.
I would like for you now to start visualizing any person who comes to mind.
So this could be a partner of yours,
Maybe a friend,
A family member,
A child perhaps,
An animal or pet or maybe the environment in general.
Once you have this person or people in mind imagine your gold glowing sun of compassion radiating outwards towards them.
Allowing them to feel the generous warmth and love coming from you.
Taking another inhale now as you visualize your gold glowing sun.
And then exhaling as you allow your compassion to reach others.
Now you are feeling lovely,
Warm,
Compassionate towards yourself and towards others.
You are glowing so brightly.
How beautiful.
Take another inhale now through the nose as you bring your attention back towards your breathing and then exhale as you gently open your eyes.
Thank you.
