Greetings.
This is Travis Elliott,
Yoga instructor,
Meditation teacher and author.
The following is a special meditation practice presented by The Be Ultimate Podcast.
For more information,
Inspiring talks and meditations,
Please visit thebeultimatepodcast.
Com.
Welcome to the compassion meditation.
Allow yourself to sit in a comfortable position as we prepare to awaken and strengthen the benevolent quality of compassion.
Feel free to close your eyes and take some time to be with the soft gentleness of your breath.
Feel your body,
Your heartbeat in the presence of life within you.
Allow yourself to rest within this presence for some time.
Good.
Now,
Bring to mind someone close to you,
Someone who you have a loving relationship with.
Picture them and feel your natural compassion for them as well.
As you hold this person in your heart,
Be aware of their sorrows and suffering that they might carry.
Allowing your heart to open and feeling the natural response to want to extend comfort and compassion.
As you hold this mental image,
Begin to silently repeat the phrase,
May you be held in compassion and may your heart be at peace.
May you be held in compassion and may your heart be at peace.
May you be held in compassion and may your heart be at peace.
For a few minutes on your own,
Continue to repeat all the while holding this person tenderly in your heart.
Now,
Continue to repeat all the while holding this person tenderly in your heart.
Now,
Continue to repeat all the while holding this person tenderly in your heart.
Now,
Continue to repeat all the while holding this person tenderly in your heart.
Now,
Continue to repeat all the while holding this person tenderly in your heart.
Staying with the repetition,
Allowing the heart to open and just touching in deeper and deeper into this quality of compassion.
Now,
Continue to repeat all the while holding this person tenderly in your heart.
Now,
Continue to repeat all the while holding this person tenderly in your heart.
Good.
Now,
Take the same intention and begin to direct it towards yourself.
Now,
Repeating the phrase,
May I be held in compassion,
May I be at peace,
May I be held in compassion and may I be at peace.
As you repeat these phrases,
Allow the repetition to touch your heart.
Again,
Deeper and deeper.
Imagining that with each repetition,
This quality of compassion can get stronger and stronger.
Now,
Continue to repeat all the while holding this person tenderly in your heart.
Good.
Good.
If you notice at any point the mind wandering,
Perhaps the mind becoming distracted,
Just simply come back to the phrases.
May I be held in compassion and may I be at peace.
If at any point that mind does wander,
Just know that you're not alone.
So in that spirit of compassion,
Just keep bringing the attention back to the repetition of the phrase.
Slowly,
Steadily repeating over and over.
Good.
Now,
Lastly,
Allow yourself to remain open to any remaining people,
Friends,
Family members,
Loved ones,
Could even be a pet,
Or maybe someone that you've seen in the news,
Someone that might be suffering.
And allow in a spontaneous way these various images to pop up into the screen of your mind.
And as these people show up,
Trusting your intuition and repeating the phrase,
May you be held in compassion.
May your heart be at peace.
Stay connected to your compassionate heart,
Feeling that deep connection to all of life as you keep reciting these last couple of minutes.
Nice moment.
You Beautiful.
Let the phrases and any images go.
Come back full circle.
Return to the feeling of your heartbeat.
Feel the subtle energy of your body.
Be attuned to that gentle rhythm of your breath.
As you transition into the rest of your day,
Stay relaxed.
Be gentle and continue to radiate compassion into all areas of your life.
Thank you for your practice.
Many blessings.
Hope you enjoy this special meditation presented by the Be Ultimate podcast.
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Look forward to reconnecting soon.
