My name is Regina Lazarevich,
And this mindful self-compassion meditation is called Giving and Receiving Compassion.
Please sit comfortably,
Lowering your gaze or closing your eyes,
Whatever feels most comfortable.
If you like,
Offering yourself soothing or supportive touch as a reminder to bring not just awareness,
But loving awareness to your experience and to yourself.
Let's begin by taking a few deep,
Relaxing breaths,
Noticing how your breath nourishes your body as you inhale and soothes your body as you exhale,
Now letting your breath find its own natural rhythm.
Continue feeling the sensation of breathing in and breathing out.
If you like,
Allowing yourself to be rocked and caressed by the rhythm of your breathing.
If it feels natural to you,
You can even let your body gently sway with the movement of your breathing.
Now focusing your attention on your in-breath only,
Letting yourself savor the sensation of breathing in.
One breath after another,
Perhaps noticing how the in-breath energizes your body.
If you like,
As you breathe in,
Breathing in kindness and compassion for yourself,
Just feeling the quality of kindness and compassion as you breathe in.
Or if you prefer,
Letting a word or image of kindness ride on your in-breath.
When you're ready,
Shifting your focus to your out-breath,
Feeling your body breathing out,
Feeling the ease and relaxation of the body exhaling.
As you breathe out,
Sending the ease and relaxation of your exhalation into the world.
If you wish,
Also sending out kindness and compassion 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 the sensation of breathing out.
In for me and out for you.
Breathing in,
Letting the in-breath always be for yourself.
Now finding just the right balance at this moment of time between breathing in for yourself and out for others.
Giving yourself permission to breathe in for yourself as often as you like.
One breath after another.
And when you feel your cup is full,
When you feel ready,
Begin breathing out for others.
If you like,
Offering kindness and compassion along with your breathing.
If you like,
Letting go of any unnecessary effort.
Allowing this meditation to be as easy as breathing.
Allowing your breath to flow in and out like the ocean going in and out.
A limitless,
Boundless flow.
Letting yourself be a part of this limitless,
Boundless flow.
An ocean of kindness and compassion.
And when you feel ready,
Letting go of the practice and gently opening your eyes.
