The following meditation has been designed to soothe and ease compassion fatigue.
I will use sound and colour to help reinvigorate your mind,
Body and spirit.
Please find yourself a comfortable position,
Perhaps it's lying down,
Flat on your back with your sides balanced,
Arms at your side.
Or perhaps you prefer to sit back straight,
Hands in your lap and your feet firmly on the ground.
You may have your eyes closed or just slightly lower your gaze.
We'll begin to turn our attention to our inner world.
When you hear the sound of one of the Tibetan singing bowls,
Just sit into it,
Let it flow over you,
Through you.
Just experience the sound,
It being as you be.
And when you're ready,
We'll begin.
Start by taking three cleansing deep breaths.
In through the nose and out through the mouth,
Releasing anything that's heavy that no longer serves you.
Breathing in lightness and love through your nose,
Deeper than the last breath and releasing anything you need to let go of.
Breathing in lightness from the air around you and breathing out anything that's heavy,
Anything dense.
Just begin to become aware of the room around you,
The sounds,
The touch of your clothes on your body,
The weight of your body against the chair or bed.
The taste in your mouth,
Any smells in the room.
Notice and just let it be.
Notice how the air feels as it goes through your nostrils and you release.
Notice how it's cooler on the in breath and slightly warm on the out breath,
Leaving your breathing returned to normal.
I'd like you to visualize red roots growing from the soles of your feet.
Let them flow down through the floor,
The foundations of the building into the Earth's crust.
Allow them to flow down through the earth,
Connecting to the mantle,
The fiery core of the earth.
Let your roots flow down through the magma until you feel them connect to the crystalline core of our Mother Earth.
Know that in this moment,
As you anchor here,
You are grounded,
You are nurtured and you are safe.
Kindly invite the nourishing light from the earth,
Glowing red,
To flow up through your roots.
Allow it enter into the soles of your feet.
Let it flow up through your feet,
To your shins and your calves,
To your knees,
Grounding red light from the earth.
Notice how you don't need to force,
You simply allow this energy to flow through you.
Feel it as it flows up your thighs,
Into your pelvis and allow it to connect to your center for earth energies,
Your root chakra at the base of your spine.
Let it flow up your thighs,
Flowing red,
As you feel it energized and nourished by this mirror light from the earth.
Allow it to flow up through your torso,
Into every muscle,
Every cell.
Allow it even in to your very DNA,
Nurturing,
Healing red light from Mother Earth.
Allow it to continue up your body,
To the center of your being,
Just behind your navel.
Feel it anchor and support you from the center of power.
Allow it up through your chest,
Connecting to your heart chakra,
Your center of unconditional love for yourself,
The environment and everybody and everything around you.
Allow it to flow up through your shoulders as it nourishes and energizes.
Allow it down your right arm and into your right fingertips and down your left arm and into your left fingertips.
Beautiful,
Nourishing red light from the earth,
Invigorating your entire being.
Allow it up through your throat chakra,
Your center of truth and expression.
Let it be supported,
Energized,
Centered as you allow the light to continue to flow up to your face,
Into your jaws,
Relaxing and soothing.
Let it flow through your face,
Up the back of your head,
Red nourishing light and just allow it out through the top of your head to connect with everything else in the universe.
And for now,
Let yourself be.
Rest in this beautiful energy you've co-created with the earth.
Let it soothe you.
Let it ease any tension.
Feel how it travels to exactly where you need it most.
Feel your aches and pains dissolve.
Feel your stresses and worries dissipate.
And visualize above your head brilliant white light comes directly from Father Sun.
And we'll invite this energy in to balance with masculine energy,
The feminine energy we've brought into our bodies.
So not only will we be grounded and have strong roots from which we can continue our work,
We will also be centered and connected to the light.
So invite this light down through the top of your head.
Let it flow down your face and into your mouth,
Even into your teeth,
Down the back of your head and into your throat chakra.
Let it flow down your shoulders,
Down your right arm and into your right fingertips,
And down your left arm and into your left fingertips.
And let it flow into your heart.
Centering and clearing.
Anything that does no longer serve you.
And anchoring in exactly what you need.
Belief in yourself and your work and your love and compassion for all those beings around you.
Let it flow down through your torso.
To your solar plexus,
Your center of power.
Allow it into every muscle and every cell.
Into your DNA.
Clearing,
Centering and balancing light directly from father,
Son.
Allow it to flow down through your pelvis,
To your thighs,
Into your knees that allow you to be flexible,
Yet grounded as you carry out your work.
Let it flow down your shins and your calves.
Into your feet.
Here connecting with the roots you so carefully have grown.
And now let yourself be for a moment.
Feel what you've created in your space.
How true just your imagination.
You have nurtured and energized your body.
You have strengthened your connection to the earth and everything else in the cosmos.
And anytime you need to call upon these energies,
You can breathe,
Connect to your roots or connect to that white light above.
And you can begin now to become aware again of the room around you.
Any smells in the air.
The sounds.
The feel of your clothes against your skin.
The weight of your body against the bed or chair.
Slowly,
You can begin to wiggle your fingers and your toes.
Bringing back your presence to the room and your body.
As you continue about your day.
And slowly and in your own time.
You can open your eyes.
Knowing that the work you've done here today.
Will stay with you.
Say thank you to yourself.
To the earth.
And everything else in the universe.
For the energy you've shared here today.
Thank you.
