Hello and welcome to this guided meditation on compassion.
We will be exploring compassion for ourselves and others.
So let's get started by finding a seated position.
Our posture should be straight and upright but relaxed.
Take a moment to get settled and close your eyes.
We will start by taking a deep breath in and slowly breathing out.
Bring to mind an image of someone in your life who readily inspires a feeling of love.
This could be a friend,
A family member,
Or even a pet.
Take a moment to picture this being standing in front of you.
In your mind or out loud say to this person,
May you be safe,
May you be healthy,
May you live with ease and happiness.
May you be safe,
May you be healthy,
May you live with ease and happiness.
You may picture them smiling and content as they receive your words.
Let the words flow from you with the genuine care you feel for this person.
May you be safe,
May you be healthy,
May you live with ease and happiness.
Now bring to mind someone you feel neutral about.
They may be someone you saw on the street,
Someone you talked to in a store,
Or someone else you just genuinely don't have strong feelings about.
Take a moment to picture them standing in front of you.
In your mind or out loud say to this person,
May you be safe,
May you be healthy,
May you live with ease and happiness.
May you be safe,
May you be healthy,
May you live with ease and happiness.
Feel free to picture them smiling with contentment as they receive your words.
Feel the care and love in your words.
May you be safe,
May you be healthy,
May you live with ease and happiness.
Now bring to mind an image of someone in your life who is causing you trouble.
It could be a loved one who has hurt you,
A supervisor or coworker,
Or anyone else that brings up difficult feelings.
Take a moment to picture them standing in front of you.
It may feel more challenging but in your mind or out loud say to this person,
May you be safe,
May you be healthy,
May you live with ease and happiness.
All beings want to feel safe,
They want to be happy,
And they want to be healthy.
As we work with those who challenge us,
It can be hard to remember that we all share this common bond.
Try to feel that same compassion for this person as you felt before.
May you be safe,
May you be healthy,
May you live with ease and happiness.
You may picture them smiling,
Happy to hear your words of kindness.
May you be safe,
May you be healthy,
May you live with ease and happiness.
Lastly,
Picture yourself.
We often neglect our own feelings when we think of love so take the time and picture yourself standing right in front of you and say,
May I be safe,
May I be healthy,
May I live with ease and happiness.
You can picture yourself smiling,
Feel the love in your heart for yourself and for all beings.
May I be safe,
May I be healthy,
May I live with ease and happiness.
Allow yourself to experience this feeling of love and compassion.
What does it feel like in the body?
Where do you experience compassion?
To wrap up,
Take a deep breath in and slowly breathe out.
When you are ready to finish this meditation,
Open your eyes.
Thank you for taking the time to meditate with me today.
