Welcome to your practice of meditation.
Today I will guide us into a compassion practice.
So I'm inviting you to find your most comfortable seat,
Maybe on a cushion on the floor or on a chair.
Keeping in mind to Allow your back to be straight.
Yet not rigid.
Imagining that you are taking your seat with dignity.
And humbleness.
And once you find yourself comfortably seated,
Allow your eyes to close.
And let's begin by taking a few full breaths at your own rhythm.
Inhaling deeply.
Maybe pausing at the top if it's comfortable and when you exhale exhaling slowly all the air from your lungs either through your mouth but through your nose.
Imagining with each exhale.
Releasing,
Tensions in the mind,
The body,
And the heart.
And allowing your body to take its full seat.
Its full presence here and now.
And once you've completed a few full breaths.
Allow your breathing to come back to its natural dance.
Without any restraint or control.
Allowing life.
To transform you with each breath.
To support you with each inhale and exhale.
Effortlessly.
Allowing your attention to be with this breath.
And this one.
And gently inviting your attention onto your body.
Taking this moment to Pay your bar to your visit.
That might be much needed.
And notice what's there for you today in this moment.
Notice the sensations.
There might be some pleasant,
Some neutral.
And some unpleasant,
See if you can welcome them all without judging.
With care.
Gentleness.
There might be thoughts and stories in the mind.
See if you can also welcome them.
Without letting the narration take you away from this moment.
Maybe some emotions.
And if so,
See if you can open to it,
If it's not too difficult.
But if it is difficult in the moment.
A lower yes.
To you now.
And from the awareness of the body,
Allowing your attention to come back onto your breath if it's comfortable.
And if it's not comfortable,
Keeping your attention in one of those places in the body that were pleasant.
And if the breath is a comfortable place to be.
Allowing your attention to feel the breath within.
Feeling the gentle movement of your body.
Being taken care of.
Gently.
By the sea of your breath.
You might be feeling the caress of the air through your nostril down your throat.
Feeling your lungs.
Life taking care of you in this moment.
Staying with your attention in a place of ease within the body,
Which will become Like this place where we feel the breath the most,
Our anchor.
A place of safety where we can always come back.
To rest.
Take a break.
To pause.
And once you find that place,
Allowing your attention to rest there,
And I would like you to invite a gentle smile onto your face.
Or in the corner of your eyes.
Or if the center.
.
.
Of your hands.
Or even in your heart if it's possible.
Gently now.
I would like you to invite into your mind's eye.
A situation or an event.
That has been a little difficult lately.
Might have been an interaction with somebody.
Or maybe it's just life as it is in the moment.
That is,
Not easy.
To live.
Are easy to breathe through.
So if this is life in general that is difficult in the moment,
Allowed is to be with you and to be known.
If it's a more specific situation,
Bring that situation to mind,
But please choose one that is not too difficult.
Something that you know you can be with today.
You know your own limits.
So,
Choosing the one that you can stay with today.
It is also a practice of compassion.
And gentleness towards yourself.
So once you have that situation into mind,
See if you can be with it as vividly as possible.
You may want to acknowledge that.
This hurts.
This is difficult.
Or whatever words comes to mind to acknowledge.
The difficulty,
The unease of this moment.
You can either say it out loud,
Or mentally murmuring the words for yourself.
And you may notice that this difficulty is somewhere.
Alive in the body.
Might be feeling some strong sensation of unease.
I be in the belly,
In the chest,
Sometimes in the throat.
Or maybe.
.
.
Interface.
So notice what's happening right now without judgment and see if you can open your heart to this.
This is part of your living experience in the moment.
And it does need your attention and your care.
And gently inviting.
A touch of comfort.
Might be offering yourself a gentle hug.
It might be bringing your palm together.
Maybe resting a hand on your belly and one on your heart,
So find a gentle touch that resonates most with you.
And allow this.
To be a moment of care for this difficulty.
I am here for you.
You're not alone.
You can also ask.
What do you need?
In this difficulty.
Doesn't define who you are.
This is an experience.
An experience of being human.
This is not who you are.
You are much bigger than this.
Can you believe it?
You are much bigger.
In this experience.
And remembering too,
Dad.
On this planet.
Somewhere.
There is someone that is having a very similar experience as yours.
So see if you can.
Comfort yourself too with this fact that you are not alone.
Other beings.
Are experiencing difficulty at the moment.
This is part of life.
And life can be difficult.
And it can also be magnificent.
So taking this moment to remember.
The magnificence of it.
The ordinary miracles of each day.
As simple as this breath.
This gentle touch that you offered yourself.
Now releasing this experience,
See if you can bring to mind something that you are.
Grateful for.
No need to look for big,
It can be.
Very simple.
The sight of a bird at your window.
The blooming of the first flower of spring.
The cloud in the sky.
The rain.
And its gentle song.
This cup of tea.
Taking this moment to relax.
Acknowledge.
The miracle of life.
Life that is taking care of you.
In every moment.
Of each day.
And once your experience is complete,
Gently bringing your attention back onto your anchor.
Which might have been your breath.
Or a place of ease within the body.
And resting there for a moment.
Starting to deepen your breath.
And welcoming some gentle movement in the body.
And if your eyes were closed.
Allowing them to.
Open gently to take in the reality surrounding you.
And welcome back.
Until we meet again.
Please take care.
