Hello and welcome to the Busy Parents Compassion Meditation.
I'm your guide,
Susan Zivcek.
This meditation can be used on its own or in conjunction with my book,
The Busy Parents Guide to Mindfulness,
Simple exercises to help you parent with wisdom and joy.
So let's get started on our compassion meditation.
Find a seated and comfortable position where you can feel a sense of dignity and ease.
Close your eyes and bring your attention inwards,
Setting an intention to spend this time in kindness and compassion.
Breath and let it go.
Another deep breath and let that go.
And one more deep breath,
Hold and let go.
Now bring to mind someone you love dearly and unconditionally.
Hold that beloved person in your mind and wish them love.
May they be happy,
May they be healthy,
May they be wise and well,
May they live with ease,
May they be safe.
Wish these loving intentions.
Bring that beloved person in your mind,
Repeating these intentions.
May they be happy,
May they be healthy,
May they be wise,
May they be well,
May they live with ease.
May they be safe.
Holding them in your mind,
In love and compassion.
And notice how that feels.
Opening your heart,
May you like to place your hand on your heart,
Wishing genuine love,
Loving kindness.
May they be happy,
May they be healthy,
Wise and well,
May they live with ease,
May they be safe.
Just feeling that compassion.
And if thoughts are coming,
Recognize them with a gentle curiosity and then return to the mantra.
May they be happy,
May they be healthy,
May they be wise and well,
May they live with ease,
May they be safe.
And now bring to mind someone more neutral for you,
Perhaps a friend,
A colleague,
A neighbor.
Hold them in your mind,
Wish them love.
May they be happy,
May they be healthy,
May they be wise and well,
May they live with ease,
May they be safe.
Repeat in your mind and set these intentions.
You may like to alter the intentions,
That's perfectly okay.
May they be happy,
May they be healthy,
May they be wise and well,
May they live with ease,
May they be safe.
Holding them in your mind,
Friend,
Your colleague,
Wishing them love.
If you're not feeling much,
That's perfectly okay.
Continue to repeat the mantra as an intention.
May they be happy,
May they be healthy,
May they be wise and well,
May they live with ease,
And may they be safe.
And now bring your attention to yourself.
Holding yourself in love,
Compassion.
You may like to place your hand on your heart and repeat,
May I be happy,
May I be healthy,
May I be wise and well,
May I live with ease,
May I be safe,
May I be happy,
May I be healthy,
May I be wise and well,
May I live with ease,
May I be safe.
Wishing love and compassion for myself.
And notice how that feels.
And if thoughts arise,
Treat them with gentle curiosity.
Feelings,
Allow with compassion.
May I be happy,
May I be healthy,
May I be wise and well,
May I live with ease.
Wishing love for yourself.
Love yourself gently,
In compassion.
And now moving to someone who is more difficult for you.
And holding them in your mind and wishing them love.
Holding them with compassion and wishing them loving kindness.
May they be happy,
May they be healthy,
May they be wise and well,
May they live with ease,
May they be safe,
May they be happy,
May they be healthy,
May they be wise and well and live with ease and may they be safe.
Holding that person in compassion and wishing them love.
Noticing how you feel with a gentle compassion,
Gentle curiosity,
Whatever is here.
Holding in compassion.
And now moving your attention and your loving kindness to share with all people all around the world.
May all people be happy,
May all people be healthy,
May all people be wise and well,
May they live with ease,
May all people be happy,
May they be happy and healthy,
Wise and well,
May they live with ease,
May they be safe.
Repeating in your mind,
Holding all people in your heart of compassion,
Opening to compassion.
May all people be happy,
May all people be healthy,
Wise and well,
May they live with ease,
May they be safe.
And sitting now in compassion,
Compassionate loving space and noticing how you feel,
Opening your eyes,
Holding compassion,
Bringing that compassion to the rest of your day.
Thank you for meditating with me.
