Compassion is a wish for someone to be happy.
The purpose of the compassion meditation is to decrease anxiety,
Increase your peace of mind and live more meaningfully in the present.
Practicing wishing compassion throughout your day can give your mind something positive and meaningful to focus on in the present rather than being lost in anxious or negative or mindless thoughts.
So starting by sitting comfortably with your hands loosely in your lap,
You can close your eyes or gently lower your gaze.
And focusing on intentionally bringing an attitude of loving awareness to your experience right here,
Right now,
And to yourself.
And focusing your attention on your breath,
Just observing it going all the way in and all the way out.
Imagining how it nourishes your body.
And now imagining yourself floating on a cloud,
Looking out at the sun shining in a clear blue sky in front of you.
Imagining that the sun contains all of the energy of love and compassion.
And each time you breathe in,
Imagining breathing in that energy of love and compassion and allowing it to gather at your heart area.
And continuing to breathe in and out from your heart area,
Noticing any subtle sensations there,
And imagining that your heart center is glowing with the positive energy of love and compassion.
And now imagining breathing in some of that compassion for yourself.
If you like,
You can imagine sending it to a hurt or a scared part of yourself,
Or even yourself as a child.
If you like,
Or if it feels comfortable,
You can place a hand on your heart and or over your belly as you take in compassion for yourself,
Saying to yourself,
May I be happy?
May I be at peace?
May I be free from suffering?
Now focusing on your out breath,
Imagining letting that compassion energy spread from your heart all the way from your head to the tips of your fingers all the way down to your toes until your whole body is glowing with an energy of love and compassion and calm.
Continuing to breathe in and out from your heart area.
And now letting your heart expand toward others,
Starting with those you love or care for.
Letting those positive sensations flow out.
May they be happy.
May they be at peace.
May they be free from suffering.
You can continue breathing in some compassion for yourself and sending some for others,
Telling yourself some for me and some for them.
And then you can continue by sending compassion out to those who you know or maybe those you pass by throughout the day.
May they be happy.
May they be at peace.
May they be free from suffering.
Again if you like,
You can continue breathing in some compassion for yourself,
Thinking some for me and some for them.
And if you'd like to practice sending compassion to someone in your life who is difficult,
You can first imagine creating a shield around yourself on your cloud,
Like a bubble or a force field,
Noticing that you're safe right here,
Right now.
And then if you like,
You can send compassion through the shield to that person,
Perhaps imagining them very far away,
Noticing they can't hurt you from where they are.
Just allowing some compassion to flow to that person in hopes that one day they may find peace of mind and no longer hurt others.
Sending them a compassionate wish that one day they may have a calm and peaceful mind.
And if it helps,
You can imagine what that person may have been like as a small child,
Wanting love and acceptance just as everyone does,
And imagine sending compassion to them as that child.
May you someday be happy.
May you someday be at peace.
And finally,
Allowing your compassion to flow out to all people as you continue to breathe in some compassion for yourself,
Allowing your breath to flow in and out just as waves come into the shore and go back out,
Allowing yourself to be part of a limitless,
Boundless flow of compassion.
Knowing that at this moment you are breathing with billions of other people right now.
And for the last few moments of the meditation,
You can imagine bringing this practice with you into your everyday life,
Imagining what your day would be like if you practiced silently sending compassion to everyone you encounter or pass by,
Saying to yourself for each person,
May you be happy,
May you be at peace,
May you be free from suffering.
And remembering that you can bring any feeling of peace or compassion with you,
You can return to noticing your breath here in this room.
Notice the sounds around you and noticing your feet on the floor and the chair holding you up and the earth holding up the chair.
When you're ready to return to your day,
You can open your eyes.
