Hello and welcome to today's meditation where we will focus on compassion for the self.
I invite you to find yourself in a comfortable position with your posture aligned.
Back straight whether that be seated or lay down.
Find the place where you feel most comfortable.
Take a nice deep breath in through the nose and just let it all out of the mouth.
Take a sigh of relief.
Release everything.
Allow yourself to center.
Close your eyes and focus on the sound of my voice.
Passion is holding a deep genuine sympathy for those who are suffering together with the desire to help alleviate this suffering.
In this practice we will aim to dissolve self-centeredness and isolation and to cultivate compassion by realizing that we are not alone in our experience of suffering.
To extend compassion to others we must first begin with ourselves.
Come into your presence.
Bring your awareness into your center,
Your heart space.
Just take note of the breath in this moment.
Allow everything to slow down.
Allow yourself to pinpoint your focus.
As the breath becomes slow and deep,
Feel the expansion of your heart space.
Feel it becoming full of warmth and love.
As you inhale breathe in compassion.
Feel it radiate through your being.
And as you exhale feel the compassion surround you being a cloak of warmth.
Find your breath and focus on these feelings with each inhale and exhale.
Feel the feeling of compassion.
And as you exhale allow it to cloak your very being.
Simply coming back to the sound of my voice I invite you to repeat after me either out loud or to yourself.
May I be happy.
May I be peaceful.
May I be free from suffering.
As you continue to breathe deeply repeat these powerful phrases.
May I be happy.
May I be peaceful.
May I be free from suffering.
Taking your time repeat twice more on your own.
Be peaceful and free from suffering.
When you're ready allow your breath to settle,
Clear the mind and focus on the gentle natural rise and fall of your chest.
Lose control of the breath and allow your automated systems to take over.
Just observe how the body moves with the breath when you relinquish control.
Now bring your awareness to how you feel.
Reminding yourself that all feelings are valid and okay.
They deserve to be felt and not pushed away making sure you have compassion for yourself when things may not be alright.
But remind yourself you deserve all the happiness in the world and that happiness comes from within.
Allow yourself to gently come back to the room when you're ready.
Feel the warmth within and take it into the rest of your day.
Thank you for joining me.
I wish you a blessed day.
Goodbye.
