This is a meditation where we will be giving and receiving compassion for ourselves and others.
And so finding a comfortable place to sit and you can either lower the gaze or completely close your eyes,
Whatever feels most comfortable for you.
If you'd like,
Perhaps offering yourself a soothing and supportive touch as a reminder to bring not just awareness but loving awareness to your experience and to yourself.
And now let's begin by taking a few deep relaxing breaths.
Noticing how the breath nourishes the body as you inhale and soothes the body as you exhale.
And now letting your breathing find its own natural rhythm.
Continuing to feel the sensation of breathing in and breathing out.
And if you'd like,
Allowing yourself to be internally rocked by the rhythm of the breathing.
You can even let the body gently sway with the movement of the breath.
And now beginning to focus your attention on your in-breath only.
Letting yourself savor the sensation of breathing in one breath after another.
Perhaps noticing how the in-breath may energize your body.
And if it feels okay,
As you breathe in,
Breathing in kindness and compassion for yourself.
Just feeling the quality of kindness and compassion as you breathe in.
And if you prefer,
You could let a word or image of kindness ride on the in-breath.
Putting all this focus on kindness and compassion for yourself as you breathe in one breath after another.
And now when you're ready,
Beginning to shift your focus to your out-breath.
Feeling your body breathing out.
Feeling the ease and relaxation of the body exhaling.
And as you breathe out,
Sending the ease and relaxation of your exhalation into the world.
And if you wish,
You can also send out kindness and compassion with each out-breath.
One breath after another.
And if you prefer,
You can once again let a word or image of kindness move out with each out-breath.
Whatever feels right for you.
Sending out kindness and compassion to the world.
And now beginning to release this focus on the out-breath and focusing on the sensation of breathing both in and out.
Seeing if it's possible to savor the sensation of breathing in and then savoring the sensation of breathing out.
In for me,
Out for you.
Letting the in-breath always be for yourself.
And now finding just the right balance for you at this moment in time between breathing in for yourself and out for others.
Giving yourself permission to breathe in for yourself as often as you'd like.
One breath after another.
And if you feel your cup is full,
And only when you feel ready,
Beginning to breathe out.
For others.
Seeing if you can offer kindness and compassion along with your breathing.
Just offering the intention of kindness and compassion can be helpful.
Letting go of any unnecessary effort and allowing this meditation to be as easy as breathing.
Allowing the breath to flow in and flow out.
Like the tides in the ocean.
Moving in,
Moving out.
A limitless,
Boundless movement.
Letting yourself be a part of this limitless,
Boundless flow.
An ocean of kindness and compassion.
