In this guided meditation,
We'll explore choosing an anchor to practice compassion toward ourselves and others.
As we're used to starting,
Let's find a comfortable position,
Relaxed and alert.
That can be seated,
Lying down,
Standing,
Or walking.
And closing the eyes,
Or keeping our eyes open,
Maybe looking towards the ground.
Following our own personal needs right now.
And anything I share in this meditation is always an invitation to take what feels right and make any adjustments.
This is all about trusting our wisdom,
So please do whatever feels safe and supportive.
Inviting us to start by moving the body a little to help it get settled.
Maybe rolling the shoulders,
Moving the neck,
Rolling the wrists or ankles.
And then settling in,
Noticing if any areas of tension are left that want to relax.
And whatever is here,
Maybe restlessness,
Boredom,
Tension,
Tiredness,
Anything else,
Let's see if we can welcome it and allow it to be here exactly as it is.
So we'll continue by taking a few deeper breaths in and out.
Reflecting for a moment over the past three weeks.
Remembering the experiences of practicing with each anchor.
Sound,
Breath,
And body.
Noticing if any anchors were particularly helpful.
And if any were a struggle or maybe unpleasant.
Maybe there's an anchor that feels particularly inviting at this very moment.
One that you want to explore again.
Or maybe more than one anchor.
Choose whichever anchor or anchors feel most approachable,
Inviting,
And easy to access right now.
There is no wrong or right choice.
Settling into your anchor or anchors for a moment.
Connecting us with this moment right here,
Right now.
As we move into this practice of compassion,
Know that you can return to this anchor at any time as your home base.
Breathing gently and reconnecting to your anchor.
Listening to the sounds around you or feeling your breath or body.
Now bringing to mind someone close to you.
Someone you easily and naturally love.
Maybe a pet,
A child,
A friend,
Or a family member.
Picture them and feel the care you have for them.
And now think of something they may be struggling with.
Noticing how your heart feels the struggle to.
And the care for any level of suffering that they have.
This is a very natural response of the heart,
No matter how small it is.
Picture looking in their eyes and saying these words to them.
May you be held in comfort and love.
May your pain and suffering be eased.
May your heart feel full and at peace.
Remember that you can always return to your anchor at any time as your home base if that feels supportive.
Now let's take a moment to think about how we can connect with this moment right here,
Right now.
Remember that you can always return to your anchor at any time as your home base if that feels supportive.
Now imagining that this person or being is looking back at you and seeing any struggles you are carrying in your life right now.
And see them wishing these sentiments to you.
May you be held in comfort and love.
May your pain and suffering be eased.
May your heart feel full and at peace.
May you be held in comfort and love.
May your pain and suffering be eased.
May your heart feel full and at peace.
Taking a moment to receive these words and leaning into the feelings they touch.
And remember that your anchor is always an option to focus on at any time if that feels supportive.
And now directing the same compassionate wishes to yourself.
May I be held in comfort and love.
May my pain and suffering be eased.
May my heart feel full and at peace.
It may feel supportive to put a hand on your heart.
May I be held in comfort and love.
May my pain and suffering be eased.
May my heart feel full and at peace.
And slowly returning to your anchor,
Your home base.
Listening to the sounds around you or feeling the breath or the body.
And when you're ready,
Coming back to the room.
Opening your eyes if they were closed.
And taking a moment to come back to this day.
