This meditation is called giving and receiving compassion.
Please take a few moments to find a comfortable either sitting or lying down position.
Closing your eyes partially or fully.
And if you like placing a hand over your heart or another soothing place as a reminder to bring not just awareness but loving awareness to your experience and to yourself.
Taking a few deep and relaxing breaths.
Noticing how your breath nourishes your body as you inhale and soothes your body as you exhale.
Now letting your breathing find its own natural rhythm.
And continuing to feel the sensation of breathing in and breathing out.
If you like allowing yourself to be gently rocked and caressed by the rhythm of your breathing.
Now focusing your attention on your in-breath.
Letting yourself savor the sensation of breathing in.
Noticing how your in-breath nourishes your body breath after breath.
And then releasing your breath.
As you breathe,
Breathing in kindness and compassion for yourself.
Or whatever you need.
Feeling the quality of kindness and compassion as you breathe in.
Or if you prefer letting the word or image ride on your breathing.
With each in-breath offering something good for yourself.
Now shifting your focus now to your out-breath.
Feeling your body breathe out.
Feeling the ease of exhalation.
And please call to mind someone you love or someone who is struggling and needs compassion.
Visualizing that person clearly in your mind.
Now beginning to direct your out-breath to this person.
Offering the ease of breathing out.
If you wish sending kindness and compassion to this person with each out-breath.
One breath after another.
Now focusing again on the sensation of breathing both in and out.
Savoring the sensation of breathing in and breathing out.
Beginning to breathe in for yourself.
And breathing out for the other person.
Breathing in for me.
And breathing out for you.
One for me and one for you.
And as you breathe drawing kindness and compassion in for yourself or the other person.
You can also focus a little more on yourself.
Two for me and one for you.
Or you can focus on the other person.
One for me and three for you.
Or just let it be an equal flow whenever feels right in this moment.
The single of any unnecessary effort.
Allowing this meditation to be as easy as breathing.
Allowing your breath to flow in and flow out.
Like the gentle movement of the sea.
A limitless boundless flow.
Breathing in and flowing out.
Letting yourself be a part of this limitless and boundless flow.
An ocean of compassion.
Breathing in and flowing out.
Breathing out.
Breathing out.
