Welcome back!
To another.
Lovely.
Peaceful.
Pause.
And meditation.
Begin by gently closing your eyes.
Taking a deep,
Slow breath in.
Through your nose.
And exhaling softly.
Through your mouth.
Let's do that once again.
Inhale deeply.
Filling up your lungs.
Hold it there for a moment.
And now exhale slowly.
Letting go of any and all heaviness.
Breathe in one more time.
And now breathe out.
Allow your body to settle,
Your shoulders to drop.
Your face to relax.
Feel your belly soften.
Feel the weight of your body.
Become heavier.
And start sinking.
Relaxing.
And falling into the surface that is supporting you.
You are here.
You are safe.
And you are present.
Now bring one hand to the centre of your chest.
Your heart space.
Feel the gentle rhythm of your breath.
Beneath your palms.
We'll breathe here together.
Inhale now for a count of 4,
3,
2 and 1.
Hold it for 2,
3,
2 and 1.
And one.
And now exhale for 6,
5,
4,
3,
2 and 1.
Let's do that again.
Breathe into your heart.
And now pause,
Holding that breath there.
And now exhale slowly.
Allowing yourself to soften even further.
Continue this pattern of breathing.
Breathing in for four.
Holding for two counts and exhaling slowly for six.
Repeat this pattern three more times.
Beautiful breathing.
Now bring to mind yourself.
Sitting here in this very moment.
See yourself.
As if you were your own dearest friend.
Gently repeat inwardly with each breath now.
May I be safe.
May I be healthy.
May I be at ease.
And me,
I live with love.
Take a few moments to now notice how your body feels as you receive these words.
Notice if something softens or shifts inside you.
Now bring to mind someone you love dearly.
Someone who lights up your heart and your world.
See their face clearly.
And now,
Breathe into your heart.
And whisper gently.
May you be safe.
May you be healthy.
May you be at ease.
And may you live with love.
Pause in this moment as you notice and become aware.
Of what comes up.
As you extend outward from your heart space towards someone you love.
Now.
Think of someone you know.
But not very deeply.
Perhaps a neighbor?
A shopkeeper.
Someone you've seen in passing.
See them before you now.
And now,
From your heart.
Offer them the same wish.
May you be safe.
May you be healthy.
May you be at ease.
And may you live with love.
Spend a few moments here in the stillness and offering of peace.
Now bring to mind.
Someone you may struggle with.
Someone who may have hurt you or caused you pain.
And difficulty.
In your life.
Simply notice any resistance that may arise,
Breathe into it softly and remember when you offer compassion.
It does not excuse harm.
It simply sets your heart free.
So now,
From your heart's centre.
Send them the same wish.
May you be safe.
May you be healthy.
May you be at ease.
And may you live in love.
Let this moment sink within you as you pause.
Now expand your awareness as far and as wide.
See your compassion flowing outward in ripples like circles spreading in still water.
First to your home,
Your neighborhood.
Your city.
Than your country.
And now,
To the entire planet.
To every being,
To every plant.
Every animal,
Every creature,
And every single soul.
Imagine as the earth starts glowing.
Embraced.
And filled with your compassion.
And now,
From your heart space,
Whisper outwards.
May all beings be safe.
May all beings be healthy.
May all beings be at ease and may all beings live with love.
Pause.
As you let this moment ripple outward.
And flow into every aspect,
Creation,
Soul and creature of life.
Take a deep,
Beautiful breath in one last time.
Feeling the compassion you've extended.
Breathe out and notice that as much as you have given,
Nothing has left you.
In this giving,
You have also received tenfold.
Bring your palms now together.
At your heart's centre.
And now gently.
Bow your head in gratitude.
For yourself,
For all beings,
And for this moment.
Take one final deep breath in.
And now a soft,
Peaceful exhale out.
And when you are ready,
Gently open your eyes.
And know that you are carrying this compassion.
Into every word,
Every thought,
And every action.
Have a day of peace,
Bliss and love.
