Compassion Meditation for Caregivers.
Let's begin.
First,
Bringing attention to our posture.
Feet flat upon the floor and by extension connecting to the earth below.
And inviting spine to rise up tall towards the sky.
Not in a forced or rigid manner,
But a simple arrangement of head over shoulders over hips.
Inviting shoulders to loosen and lower upon torso.
Arms draping down from shoulders.
And hands either comfortably resting upon thighs or cupped within lap.
Head comfortably balanced atop spine and shoulders with chin neither up nor down,
But in a level position.
Inviting jaw to loosen and lips either gently touching or slightly parted.
Eyes either open with a non-focused gaze upon the floor before you.
Or inviting lids to lower,
Eyes to close.
And from this posture,
Balancing gentleness to body and wakefulness.
Directing our attention down our torso,
Down our legs,
And all the way down into our toes and feet.
Noticing tension and inviting gentleness.
Directing our attention up into calves,
Thighs,
And hips.
Noticing tension and inviting gentleness.
Directing our attention into belly and low back,
Ribs and mid-back,
And chest and upper back.
Noticing tension and inviting gentleness.
Directing our attention into fingers and hands,
Forearms and arms.
Noticing tension and inviting gentleness.
Directing our attention into shoulders and neck,
And rising up the back of head.
Noticing tension and inviting gentleness.
Directing attention forward across ears and jaw,
Muscles around mouth,
Upwards across cheeks and nose,
Muscles around eyes,
Forehead and temple,
And arriving at crown,
The top of head.
Noticing tension and inviting gentleness.
Having now cared for each region of the body,
Directing our attention to the breath.
Wherever we find it easiest to make contact,
Perhaps feeling the rise and fall of chest and belly,
Or the movement of air through nose or mouth.
No need to manipulate the breath or change it in any way.
Simply feeling,
Body,
Breathing.
Breath by breath,
Moment by moment.
Noticing when our focus has drifted off.
Remembering this is simply part of the practice.
Our minds will chatter and our focus will drift.
And in this moment of noticing we have drifted off,
Also noticing how do we react to that?
How do we speak to ourselves?
What tone and what words do we use?
And then inviting a supportive,
Caring tone.
Just noticing,
Oh,
I've drifted off.
And then with gentleness and kindness,
Ushering focus back to the breath.
And now,
Having partnered with the breath,
Anchoring our attention into this moment.
Broadening our field of awareness to include our whole body from head to toe and fingertip to fingertip.
Opening to and becoming aware of body seated here upon the chair.
Simply a checking in to this experience of body and the physical sensations to be received.
Just noticing the physical sensations present within body.
Also,
Expanding our field of awareness to just notice the emotions stirring within.
Just noticing what emotions are present within in this moment.
And having now simply noticed our current unfolding experience.
I invite you now to join me in a few simple statements of compassion.
Simply repeating to yourself the statements that I'm about to share.
Feeling welcome to change the words in whatever way needed.
And letting this simply be a checking in.
As we cultivate compassion as caregivers.
May I offer my presence and care unconditionally.
Knowing the response may be gratitude,
Anger,
Or indifference.
May I offer my presence and care unconditionally.
Knowing the response may be gratitude,
Anger,
Or indifference.
And just noticing what rises up within with this first compassion statement.
Please join me now with our next compassion statement.
May I recognize my limitations and capabilities as well as limitations and capabilities of others.
May I recognize my limitations and capabilities as well as limitations and capabilities of others.
Just noticing what rises up within as we cultivate compassion for ourselves as caregivers and for others.
Please join me in our final statement of compassion.
May I be at peace.
May all the lives I touch be at peace.
May I be at peace.
May all the lives I touch be at peace.
And simply now noticing our current experience unfolding within body,
Physical sensations,
Emotions,
Stirring within,
And thoughts as well.
Checking in with our current unfolding experience as we cultivate compassion as caregivers for ourselves and for others.
If you find this unfolding experience to be pleasant,
Then just allow it ourselves to be with this unfolding pleasant experience.
Perhaps even allowing ourselves to savor this pleasant experience in the moment.
And if we find an unpleasant experience unfolding,
Being gentle and kind with ourselves as we experience this unpleasantness,
Holding ourselves in much the same way that we would hold and support a loved one who is suffering.
Simply being with,
Being with ourselves in a way which is gentle,
Kind,
And caring.
No special place to arrive,
No special state to achieve.
Simply being with ourselves in a way which is gentle,
Kind,
And caring.
And now turning back to the breath.
Simply feeling body breathing.
With each inhale,
Feeling body expand.
Each exhale,
Ease and relief.
And before bringing this compassion meditation to a close,
Perhaps a moment of gratitude.
Gratitude towards ourselves and this wonderful opportunity to practice as a caregiver.
Offering relief of suffering for others.
And also remembering to include ourselves,
Practicing self-care as we extend care to others.
And now bringing this practice to a close,
Feeling feet upon floor,
Thighs and bottom upon chair,
Spine rising up tall towards the sky.
Opening eyes and inviting in light and surroundings and perhaps a little stretch of arm,
Neck,
And shoulders.
Thank you.
