Hello and welcome to the Busy Parents Compassionate Reflection Meditation.
I'm your guide Susan Zivcek.
Let's get started with our Compassionate Reflection.
Find a comfortable seated position where you can feel a sense of dignity and ease and make any adjustments to ensure you feel supported and comfortable.
Close your eyes and bring your attention inward,
Setting an intention to spend this time in kindness and compassion.
Take a deep breath now and let that go and another nice deep breath letting that go.
A final deep breath and let that go.
Now gently bringing your attention to your breath,
The feeling of your breath,
The rise and fall of your breath.
Perhaps feeling it in your chest,
In your tummy,
Perhaps feeling the air as it passes through your nostril or how it feels on the back of your throat.
Wherever you're feeling,
Feeling the breath,
The natural rhythm of the breath.
Nothing to do,
Simply feeling the breath.
Now placing your hand on your heart,
Feeling the rise and fall of your chest under your hand and sensing any feelings or emotions which are present for you right now.
Sitting with those emotions,
Just checking in,
Curious,
Open and aware.
Whatever arises,
Turning with gentle curiosity,
Acknowledging and now turning your attention to your heart space,
To your heart of compassion and feeling a sense of compassion and love.
Bringing to mind a person you love very dearly,
Perhaps a child.
Hold them in your mind,
Wishing them love with your whole heart,
With all of your compassion,
Wishing them well,
Wishing for their life easy,
For them to have health and peace,
Genuine want for them to be wise and well.
Hold them in your heart,
Open to the feeling of love,
Noticing how you feel,
Allowing your curiosity,
Gentle and returning to wishing love to this beloved person in your life,
A genuine desire that they have peace,
They live with ease and hope and wisdom,
That they are safe and well,
That they know this love.
Now moving your attention to yourself,
Perhaps if it's easier,
You may bring to mind a very young version of yourself,
Holding that version of yourself in love.
May you be loved,
May you feel love,
A genuine wish for your own peace,
That you be kind and safe,
Open your heart to yourself,
That you may be free,
Live with ease,
A genuine wish that you be wise and loving,
Safe and well,
Noticing how you feel,
Curious,
Allowing,
Receptive and returning to wishing love to you,
Gentle love,
Peace.
And moving now of humanity,
May all beings experience love,
Feel safe,
Holding humanity,
All beings in your heart,
Wishing love,
That they are well,
Sincere wish,
That they are safe and well,
Loved and wise.
May all humans live with ease and be at peace.
And sitting now with an open heart and a sense of wide receptive compassion,
And notice how that feels and when you're ready,
Coming back and bringing this sense of wide open compassion with you for the remainder of your day.
Thank you for meditating with me.
