Cultivating Compassion For Self And Others

A powerful compassion practice that starts by connecting with a loved one and then connecting with and bringing kindness towards yourself. This recording is recommended for individuals who struggle with self-compassion practices.

This practice was inspired by the work of Drs. Christopher Germer and Kristin Neff and their Mindful Self-Compassion Workbook.

Transcript

Start by taking a moment to check in with yourself and to get settled in your seat.

If you feel comfortable allowing your eyes to close gently or else directing your gaze to a spot in front of you.

As you close your eyes,

Bringing a sense of relaxation and ease to the muscles in your face.

Noticing if you're holding any tension in your jaw,

Around your eyes or in your forehead.

Allowing your whole face to fully relax and just be in this moment.

See if you can locate the breath in the body and notice the sensations of rising and falling in your chest or in your belly.

We will be doing a practice of directing compassion to a loved one and then towards ourselves.

Allow yourself to take these few moments to care for yourself and to be with whatever shows up.

When the mind wanders during this practice,

As minds will,

Gently note where it's gone to and guide it back to the sound of my voice.

Start to bring to mind a person or another being with whom you have a holy,

Loving relationship.

Someone or some being that is easy for you to love.

This could be a close friend or family member.

This could be a beloved pet.

This being might be alive right now or could have already passed.

Create an image of this being in your mind and allow yourself to connect with the natural feelings of love or care that arise.

Feeling in your body the felt sense of this care.

Now start to direct some words of compassion and kindness towards this being.

I am here with you.

I will stand with you through the painful and difficult times.

I will forgive you if you make a mistake.

I will remind you of your goodness if you forget.

I will see you as more than your limiting beliefs.

You are safe in this moment.

You are loved.

Now start to create an image of this being and of yourself together.

You might imagine a picture you've taken together or imagine the last time that you were together and felt a loving connection.

Now start to direct some words of compassion and kindness towards this being and yourself.

I am here with you.

I will stand with you through the painful and difficult times.

I will forgive you if you make a mistake.

I will remind you of your goodness if you forget.

I will see you as more than your limiting beliefs.

You are safe in this moment.

You are loved.

Now let this image of your loved one go and create an image of just yourself.

You might imagine yourself as a child or young adult or maybe connect with an image of what you look like right now.

Now start to direct some words of compassion and kindness towards yourself.

I am here with you.

I will stand with you through the painful and difficult times.

I will forgive you if you make a mistake.

I will remind you of your goodness if you forget.

I will see you as more than your limiting beliefs.

You are safe in this moment.

You are loved.

Let yourself rest in this loving presence for another few moments.

You are safe in this moment.

You are loved.

Now leaving this image of yourself behind,

Start to come back to notice the breath in the body,

Allowing yourself to connect with the rising and the falling of the chest or the belly.

Maybe bringing a little bit of movement into your body,

Wiggling your fingers or toes,

Letting your head move from side to side.

Try to allow any reactions that came up for you during this meditation to just be and no matter what to give yourself credit for engaging in this practice of directing care to a loved one and towards yourself.

Now just for a moment more before getting back to your day,

Being still and listening to the sound of the bell.

Reviews

That was so loving and a beautiful way to start my day. Your voice, the sounds were all so nurturing. Thank you.

Thank you! I liked he part of sending positive messages to the pair if people too. I often feel deep sadness when trying to send metta to myself but this time i felt the sadness appear but kept trying to focus on the love you had helped to build up. I know there is no wrong way to meditate but i wondered if sometimes within this sadness and potential release through tears might also be some despair that is getting reinforced...so i was wondering if like pulling focus back to the breath from visiting thoughts, when breath is the focus, if pulling focus back to the feelings of love that had been generated might be more helpful? Thank you very much for this meditation!♥️🌈🌟