The Dalai Lama once said compassion is not complete if it does not include yourself.
Compassion is your number one companion in your journey of growth.
It's when you recognize and accept all parts of you that are surfacing,
Both the light and the dark.
It is the choice to open your heart and offer yourself kindness,
Gentleness,
Forgiveness,
Understanding and patience,
Whenever you need it,
Without cause or condition.
I invite you now to start settling into the space you have chosen for today's practice.
You may close your eyes or have a soft gaze down.
Focus your attention now on your breathing by placing your right hand over your belly and your left hand over your heart.
Follow the path of the air as it moves through your nose,
Down your throat,
Into your lungs and down your belly and back out again.
Allow your mind to be completely relaxed.
Notice how still and calm and quiet your mind is becoming.
If you notice thoughts about the past or the future forming in your mind,
Simply return your attention to the gentle movement of the breath in and out of your body.
Take note of the way your body feels right now.
Now begin to notice the warmth of your left hand over your heart and begin to focus on the beat of your heart underneath your left hand.
Feel into the space around your heart,
Front and back,
And imagine as if it's radiating warmth all around you.
Now I invite you to bring to mind a situation in your life or a part of your inner world where there is criticism,
Judgment,
Pressure,
Harshness or shame and need to be shifted towards kindness,
Loving truth,
Understanding,
Patience,
Gentleness or forgiveness.
Now ask yourself these questions.
Where am I doing the best I can in this situation?
What are the words I need to hear right now?
If I was being my best friend,
What would I say to myself right now?
Now put your hand or both hands on your heart.
Rub your hand around your heart like you are rubbing the medicine in and say those words to yourself.
Notice your breath as you do this and continue to breathe deeply in a rhythmic manner as you keep saying those words to yourself.
Let the words penetrate into your heart so you can feel them.
When you feel complete,
Let go of the words and simply notice any new sensations in your body and be present to your experience.
It is now time to complete this practice.
When you're ready,
Slowly make some small movements with your hands and feet to bring you back to the space that you're in and then fully opening your eyes.
