Hello and thank you for joining me for this meditation practice on compassion.
Bring yourself to a comfortable position either seated or lying down.
Getting settled in and comfortable.
If you're sitting it can help to sit up on something so that your hips are just a little higher than your knees.
Sitting in a comfortable but tall posture position.
Close your eyes.
If you're wearing glasses you might like to remove them.
Begin your relaxation practice by taking three very slow long deep breaths in and out through your nose.
After those three breaths just letting your breathing become natural and gentle.
Allow your tongue to fill the roof of your mouth,
Relaxing your tongue fully against the roof of your mouth.
Bring your awareness into your whole body.
Become aware of your whole body,
Releasing any tension that you notice anywhere in your body.
Notice your breath moving back and forth through your nostrils.
The soft flow of the breath back and forth through your nostrils.
The breath is smooth.
Cool air moving in and warmer air flowing out.
Now go to the throat and notice the flow of the breath back and forth through your throat.
If you feel any tension in your jaw or your lips,
Soften and let it go.
Toot soft and open and the soft smooth flow of breath back and forth.
Now take your awareness to your chest,
Your ribcage,
Your upper back.
Feel the breath moving in and out of your chest.
The natural expansion with each inhale.
The natural contraction with each exhale.
You don't need to work hard.
The breath is effortless.
And this movement,
This expansion and contraction is natural.
You might be able to lift your chest slightly but also relax your shoulders.
Now take your attention to your abdomen,
The belly breath.
Let your belly soften.
If you feel any sense of gripping or holding in your abdomen,
Just soften and allow that natural expansion and contraction with each breath.
If you find yourself rounding or leaning forward,
Sit up tall in your posture,
Bringing your weight to the center over your hips,
Your spine central,
Soft belly breathing.
Smooth,
Easy,
Effortless breath.
Bring your attention back to the center of your chest.
Center of the chest we call the heart center.
Easy breathing in the heart center through softening.
Take a couple of deep breaths right into the center of your chest.
Cultivate a sense of warmth,
Opening,
Softness at the heart center.
Trust the strength and resilience you have here at the heart center.
Using the soft flow of the breath.
The softening of your heart center allows you to have the experiences of life,
Letting them flow through you.
Trusting in your resilience.
Experiencing life more freely without resisting or clinging.
Letting the experiences of life flow through you without getting stuck,
Without the need to fortify against the experiences of life.
But letting life flow through you like the breath,
Soft and strong,
Fully alive.
You are not isolated or separate from life,
But a part of life.
The flow of energy moves through you with every breath.
The feeling of softness and warmth at the heart center bring to mind a loved one.
Someone you feel warmth and affection for.
This might be a four-legged friend,
Family or friend,
Or someone you've never met that brings you peace and a sense of warmth.
Envision this person.
Look into their eyes.
Feel warmth and affection,
Love.
As you gaze into their eyes,
Feel tenderness and compassion.
Imagine smiling into their eyes.
Feel the warmth and affection of a smile,
Even if they don't smile back.
Cultivate a sense of compassion and tenderness.
Maybe you can see their struggles or their suffering in life.
And also see their joy,
Their celebrations.
In your mind as you gaze into their eyes,
Think,
I see you.
In your heart,
Hold them warmly.
Cultivate the feeling of a smile at the heart center.
Don't hold on.
Breathe it out again as you exhale.
Now let this vision fade and bring to mind someone that you don't feel great affection for.
This may be someone that you've had an altercation or disagreement with,
A misunderstanding.
But it might be someone you've never met,
Someone you imagine.
It might be someone you see as representing a type of person that you feel at odds with.
Look into their eyes.
Continue to breathe softly at the heart center.
Notice what stirs within you as you look into their eyes.
What feelings.
What thoughts.
Breathe them out again.
Don't hold on.
Let it flow.
And as you gaze into their eyes,
Feel the warmth of a smile.
Allow yourself to see their suffering,
Their struggles,
Their need and hope for love.
See their fears,
The ways that those fears may be expressed.
Gaze into their eyes with compassion and understanding,
Without an agenda.
Think I see you.
I understand.
Let go with each exhale.
Allow that vision to fade.
Take a deep breath in.
Softly let it out.
Notice your body.
Release any tension.
Now see an image of yourself.
See yourself.
As best you can,
Visualize yourself.
Look into your own eyes.
Breathe in and out at the heart center.
Cultivate a sense of warmth,
Affection and tenderness,
Compassion toward yourself.
See your own struggles,
Suffering,
Fears.
Cultivate the feeling of a warm,
Gentle smile.
Feel loving compassion.
Don't hold on to the suffering.
Breathe it out again with your exhales.
Let it flow.
See your joys,
Your celebrations,
Your moments of love,
Tenderness and openness.
I see you.
I understand.
Allow that vision to fade.
Take three slow,
Deep breaths.
In and out.
Soft belly breathing.
When you feel ready,
Gently blink your eyes open.
Notice your surroundings.
May you have peace in your body.
May you have peace in your mind.
May you have peace in your heart.
Om Shanti.
Peace.
Namaste.
