The invitation for this meditation of compassion is to practice self kindness as you follow the breath through your body.
First I invite you to find a stable and comfortable position that allows you to elongate the spine for full and easy breathing.
Find your center of gravity,
Feel yourself rooting into the ground.
You might lower your eyes or bring your gaze to a point where there is reduced distraction.
You may relax your body and begin with a few deep breaths,
Exhaling a bit slower than your inhale.
In the expansion and contraction of each breath,
With each inhale noticing the rhythm of the breath as it expands through the body,
And with each exhale releasing any tension in the muscles.
As you follow the breath in through the nostrils all the way down into the lower belly,
Notice any sensations that pass through your body.
Sitting fully in touch with this moment.
Imagine as though all the pores in your skin and your body are breathing in and out,
Noticing any sensation that may arise in any part.
Noticing sensations that may be pleasant or unpleasant or neutral.
Just breathing in,
Breathing into that space for a moment,
Allowing it non-judgmentally.
Breathing into any space of sensation with kindness and releasing through your exhale.
And with your breath you may scan the body,
See if you notice any tensions,
Perhaps in the muscles in the back or the neck or elsewhere.
Just taking a moment to breathe into any tense spaces,
Any density.
Feeling the expansion into that space with your inhale.
And with the exhale letting go and letting be.
Breathing in,
Feeling,
Breathing out,
Allowing.
Breathing in awareness,
Breathing out,
Releasing down into the earth.
And I invite you to direct the attention of your breathing directly into your heart space.
Feeling the breath expanding into the chest area and noticing any sensations that are present.
Breathing out,
Relaxing,
Feeling that exhale releasing any tensions.
Being curious about any feelings,
Any sensations in space.
Does it feel heavy or light,
Expansive?
Is there density,
Warmth?
Whatever the feeling,
Allowing it to be there without trying to change anything.
Just being present,
The sensations,
Breathing into them and release.
As you breathe into the space,
You're offering yourself kindness to just be present with what is.
Giving yourself permission to just be.
Wanting ourselves to show up as we are.
Continuing to breathe into the heart space of kindness and non-judgment.
Bringing our attention back as the mind wanders.
And that is an invitation to give ourselves love.
I'm going to share a few affirmations and I invite you to receive them and extend kindness to yourself.
Either repeating to yourself the affirmation or simply allowing yourself to receive it.
May I be happy.
May I experience peace.
Breathing it in and release.
May I have good health.
May I experience safety.
May I be at ease.
May I be patient with myself.
And as I wish to be happy,
May all beings also be happy and free of suffering.
And that's your own relaxed pace.
You might continue to internally invite love to yourself.
Checking in with what message comes to you.
That may be good to hear.
And when you're ready,
Take a few deep breaths to bring your attention into your space,
Fullness of your body and the environment around you.
Terrific.
