A warm welcome to Day 6 of this meditation series where together we're exploring the idea that far from a soft practice,
Compassion requires a sense of inner strength and groundedness.
That cultivating our capacity to be with our own vulnerabilities and the challenges and pain that others face requires a brave and steady heart.
So beginning as always by closing down your eyes and offering yourself the gift of three life-affirming breaths.
And as your breath settles into its own natural rhythm,
Reminding yourself that each breath is an opportunity to begin again.
But perhaps each time with a little more compassion.
Each out breath is an opportunity to let go.
To let go of any sense of contraction or holding on.
Be it physical.
Mental or emotional.
Breathing in,
Receiving fresh life force,
Possibility and gentleness.
Breathing out,
Ridding your body of tightness.
Of any experience of holding on or striving.
Here,
In this moment,
You are exactly where you are meant to be.
You are safe to soften.
Offering your heart,
Your brave,
Strong and spacious heart,
A few nurturing breaths.
And now in your mind's eye,
Seeing,
Sensing,
Feeling or imagining that you are sitting somewhere out in nature.
On the edge of a gently flowing river.
You can hear the water as it trickles by.
You notice the smooth rocks beside you.
Made smooth by years of rain and water flow.
You can hear birds in the distance.
The warmth from the sun greets your face.
As you sit by the river,
Your mind feels relaxed and expansive.
And you begin to daydream.
Imagining yourself a few days into the future.
You watch with curiosity and delight how this version of you is naturally confident.
Creative.
Light-hearted and optimistic.
This version of you doesn't feel burdened.
Rather they step easily over the everyday hurdles.
Not letting the small things get them down or take them off track.
There are still challenges,
Work deadlines,
Family responsibilities,
Social engagements.
But this version of you handles them with a certain flexibility and grace.
There is no time wasted with self-blame or criticism.
No rehashing the mistakes of the day.
You get a real sense that this version of you is on your own side.
As you sit by this river and continue to daydream.
You see this future version of you setting clear boundaries with family and friends.
Resting when you are tired.
This version of you is eating well.
Sleeping deeply.
This version of you moves through their day in flow.
Feeling grateful for their relationships.
Feeling compassionate towards themselves and others.
They find joy and delight in the everyday.
This future you turns and looks at the present you sitting by the river's edge.
And they smile.
A smile that is filled with love and compassion.
And this future version of you holds out their hand to your present self.
And you take your own hand.
And it feels deeply comforting to take your own hand.
And together you sit by the river's edge feeling peaceful and at home.
Awareness coming back to your body as it sits or lies in meditation today.
Taking a nice big stretch if you like.
And in your own time,
Making the transition to the guided writing element of our practice together today.
Letting your eyes adjust.
And now over the next 10 minutes we will continue to explore this image of your future self moving through their days with greater compassion.
Together we'll explore four reflective prompts.
As always,
You can pause if you would like more time or follow your own interest in relation to your inquiry.
Make this practice work for you.
Beginning now with writing prompt one.
If you truly believed in your own self-worth.
And in the importance of living true to your values and taking care of yourself.
What would you commit to doing in the mornings?
What habits,
Thoughts,
Actions would you no longer do?
Get really specific here.
Moving now to writing prompt two.
Once more if you truly believed in your own self-worth.
And in the importance of living true to your values and taking care of yourself.
What would you commit to doing at the end of the day?
What habits,
Thoughts,
Actions would you no longer do?
Again,
Getting really specific here.
Prompt 3.
From the above two reflections,
Set yourself an intention for your mornings and evenings moving forward.
Final writing prompt.
Now that you have had six different opportunities to explore compassion.
How would you actually define it in a way that is meaningful and relevant for you?
Include how it feels,
What actions it may include,
Anything else that bubbles up for you.
In your own time,
In your own way,
Describing what compassion is for you.
Amazing.
Closing down your eyes and taking one nice deep breath.
Trusting that this breath has consolidated your learnings and sent a message to your nervous system that you are ready to embody this version of you.
See you again tomorrow.
