A meditation for compassion for self and others.
Having compassion means you offer understanding and kindness to others when they fail or make mistakes,
Rather than judging.
Self compassion involves acting the same way towards yourself when you are having a difficult time or notice something you don't like about yourself.
Let's begin by getting ourselves into a comfortable position.
Close down the eyes.
Soften the face.
Relax the shoulders away from the ears.
Begin by taking a few deep breaths to settle and relax into your body and the pose.
A long deep inhale and slow relaxed exhale.
Now allow the breath to relax into a natural gentle rhythm.
We'll begin by scanning the body for any areas of tension and allow yourself to relax into those areas.
As you inhale visualize a bright soft white light spreading to those areas of tension.
As you exhale feel those areas beginning to soften.
Breathing in through the nose and exhaling out through the mouth.
Releasing tension.
Relaxing the muscles.
Just allowing the breath to flow.
And the gentle wave of the inhale and the exhale.
Feel a strength to the back of the body.
And a softness to the front of the body.
Keeping a slow steady rhythm of breathing.
Staying relaxed,
Calm and attentive.
Feel into any emotions that may be arising.
Allow them to surface.
Acknowledge and then release them.
We're going to repeat silently to ourselves.
May I be happy.
May I be healthy.
May I live in peace.
For today your focus will be on these phrases.
Focusing on bringing compassion to ourself and to others.
May I be happy.
May I be healthy.
May I live in peace.
As you repeat these phrases.
Feel a sense of calm and peace and contentment.
Move through the body.
As you inhale and exhale.
May I be happy.
May I be healthy.
May I live in peace.
Use the phrases to anchor you in the present moment.
As you focus if the mind wanders.
Allow them to instill a sense of peace,
Calm,
Confidence and clarity.
May I be happy.
May I be healthy.
May I live in peace.
Only if at times you have thoughts or memories,
Feelings,
Emotions or worries break your focus.
Let them pass,
Let them go and gently bring yourself back to your phrases.
May I be happy.
May I be healthy.
May I live in peace.
Send these phrases out now to someone that you love.
Visualise this person that you would like to share these with.
May they be happy.
May they be healthy.
May they live in peace.
For the last few moments of our meditation you can continue to focus on the phrases.
You may like to release the phrase and just allow your awareness to rest on the breath.
Allowing yourself to be settled in the present moment.
Being gentle with yourself,
Kind to yourself.
Accepting that we may not be perfect but there is always potential for learning and growth.
As we come now to the end of the meditation,
Bring some gentle movement to your fingers and your toes.
Begin to deepen the breath into the belly and awaken the body.
And when you're ready on your next exhale you can slowly allow the eyes to open.
