This is a guided meditation to help you derive a sense of collective compassion towards challenges in your life.
Begin by settling in to a comfortable position,
Either seated or lying down,
Whichever you prefer.
When you're ready,
Gently closing your eyes.
Begin by scanning through your body,
Bringing your attention through your whole body,
Noticing any areas of tension,
Other sensations as you scan through,
Just guiding your breath to any areas of tension or other sensations,
Just allowing your breath to flow where it wishes to,
Naturally,
Spontaneously,
Your breath providing openness,
Space,
An opportunity to let go of tension,
Inhaling to create an opening in your body,
Exhaling to release,
Inhaling to open,
Exhaling to release,
Breathing now into the lower abdomen,
Sending the breath into the lower abdomen,
Below the navel,
Inhaling to create an opening,
Exhaling to release,
Inhaling into the lower abdomen to create an opening,
Exhaling to release,
Inhaling to open,
Exhaling to release.
Now bringing your breath into the diaphragm area above the navel,
And again inhaling into the diaphragm to open,
Exhaling to release,
As you inhale deeply,
Allowing the ribs to expand out into the corners,
And letting go,
Releasing as you exhale,
Expanding your ribs as you inhale,
Creating space in your belly,
Opening everything,
And releasing tension as you exhale.
Now breathing into the chest,
The center of your chest,
Center of the breastbone,
The heart center,
Just continuing to breathe through this space,
Inhaling,
Opening,
Exhaling,
Releasing,
Inhale to open,
Exhale to release,
Inhaling to open the heart space,
And exhaling to release.
Bringing your attention deeper into the heart center,
Continue your breathing through this space,
Just noticing how this space feels for you,
Taking your time here and exploring,
As you rest your attention in the heart space,
Noticing if any particular feelings,
Thoughts or experiences arise,
As you keep your attention here,
Tuning into qualities within this space,
And the mood within your mind,
As you continue breathing through the heart center,
In the chest area,
Just noticing the patterns of your thoughts,
Noticing the quality of your breath,
If it's slow and steady,
Or perhaps requires a little more effort,
More shallow in some parts and deeper in others.
As you notice your breath in the heart center,
Checking in with how your thoughts are moving,
The quality of your mind,
Are your thoughts turbulent,
Racing,
Jumping from one to another,
Perhaps as you're breathing a little more easily,
Your thoughts flow more gently,
What are some qualities that you can invite in to create a little more ease in your mind,
How can you relate to your thoughts with a little less effort or force,
Just invite you to bring in a gentle attitude towards your experience,
Tuning into the heart center,
Noticing what arises,
What comes up for you when you invite a little more compassion towards yourself and your experience in this moment now,
Just taking a moment to reflect on areas of your life,
Maybe challenging or turbulent,
Reflect on how you experience these challenging moments,
People,
Topics that may bring tension into your life,
How do you experience this tension,
Do you experience a resistance or an aversion in your mind through your thoughts racing or jumping around,
Perhaps in your body,
The stomach,
Solar plexus,
In knots or a fire burning within you,
Just checking in with these experiences that are challenging,
Asking how can you become a little more at ease with these challenges,
I invite you to contemplate the idea that when we bring different qualities to our challenging and difficult experiences,
We can meet these challenges with more ease and presence,
Just return your breath to the heart center,
Checking in with the qualities within your heart center,
This meditation is an opportunity to relate to your challenging experiences with a greater sense of compassion,
To create ease,
To create peace within you,
Bringing peace and ease into the heart center,
Inhaling it through your body,
As you bring in a sense of compassion through your body,
Exhale the internal feeling of compassion radiating outward towards the difficult experiences in your life,
Inhaling love and compassion into your heart center,
Exhaling these qualities towards the people and circumstances that require help,
Support and compassion in your life,
Bringing a sense of harmony within yourself and into your surrounding world,
Through what you can cultivate within your own experience,
Your body,
Your mind,
The feelings within you radiating outward into the world,
Just staying with the idea that through learning to relate with others in compassion,
We can create a more gentle,
Easeful approach to meet the challenges and the tension within our lives.
I invite you to take these qualities into your life as challenges arise,
Creating ease and harmony,
Bringing more peace into your daily life,
Breathing this peace into your heart center,
To your body,
Into your soul,
Radiating outwards as you exhale,
Shifting your attention back into your body,
Into the room that you're in,
Your surroundings,
When you're ready,
Arising from the meditation,
Bringing greater harmony and peace into your daily life.
