Welcome,
Radiant Soul.
My name is Nola Bloom,
And today I'm inviting you into a meditation for cultivating a compassionate heart.
This is a practice for moments when emotions feel strong,
When judgment arises,
Or when the heart feels tender,
Contracted,
Or overwhelmed.
Compassion is not something we force.
It is something we remember.
As the Dalai Lama once said,
If you want others to be happy,
Practice compassion.
If you want to be happy,
Practice compassion.
Compassion is the direct path to inner peace,
Balance,
And a meaningful life.
By cultivating compassion for ourselves and for others,
We soften the heart and create space for healing.
Close down your eyes and settle into stillness.
Slow the breathing down.
Release tension in the body.
Allow the heart to feel open and receptive.
As you connect with the rhythm of the breath,
I invite you to acknowledge any difficult emotional states that may be present right now.
Be honest and gentle with yourself as you notice anything that feels heavy,
Tight,
Or unresolved.
If it feels appropriate,
Bring to mind a recent moment when strong or uncomfortable emotions arose.
Notice where you were,
Who you were with,
Or what may be happening around you.
Become the witness to whatever emotions arise.
Notice how the body responds as you allow these memories or sensations to be present,
And allow each feeling to be met with awareness.
With each inhale,
Let the experience expand into consciousness.
With each exhale,
Allow it to move and soften.
Allow yourself to meet this edge with courage and compassion.
It is through fully meeting and acknowledging our inner experiences that transformation becomes possible.
Now gently place one hand over the center of your heart.
Notice how your heart feels in this moment.
You may notice a change in rhythm or sensation.
Allow whatever you feel to be exactly as it is.
Take a slow,
Nourishing breath in.
Invite a subtle lift through the chest.
Staying present with the breath.
Continuing to hold awareness on any emotions that arise without judgment.
Now softly repeat these words inwardly,
Feeling them as an offering to yourself.
I transform any hate I feel into unconditional love.
I transform any negativity I feel into unconditional love.
I transform any anger I feel into unconditional love.
Now imagine a warm,
Radiant white light beginning to glow at the center of your heart.
With each breath,
Feel this light expand gently outward,
Filling the chest and the entire body.
Sense this nourishing energy holding you safely and tenderly.
This unconditional love is not something you need to create.
It is already present within you.
Now imagine this light extending beyond your body,
Gently touching those around you,
Visualizing friends,
Loved ones,
Strangers,
And even those you find challenging.
All bathed in this gentle light of compassion.
Notice how it feels to offer love freely,
Without conditions.
Love wasn't put in your heart to stay.
Love isn't love until you give it away.
It is a powerful and beautiful act to cultivate a compassionate heart.
We all deserve love.
We all deserve understanding.
We all deserve compassion.
Now take a big breath in and sigh it out through the mouth.
Feel a sense of calm and serenity washing over you.
Allow a new awareness to settle.
A new softness.
A renewed sense of kindness.
Remember that experiencing difficult emotions is a natural part of being human.
And that healing comes not from suppression,
But from meeting ourselves with compassion and care.
You carry within you the capacity to transform even the most challenging emotions into wisdom and love.
By reconnecting with the compassion in your heart,
You strengthen your ability to live with balance,
Resilience,
And openness.
Now gently repeat these words.
I choose kindness.
I choose compassion.
I choose unconditional love.
Now bring your hands together at the heart center.
Bow your forehead towards your hands.
And pause here for a few moments,
Sensing the warmth and openness in your chest.
Offer a moment of gratitude for yourself,
For this practice,
And for the capacity for compassion that lives within your heart.
Allow this feeling of loving presence to gently settle into the body,
Mind,
And spirit.
And remember to carry this compassion with you into the rest of your day.
Allowing it to infuse how you speak to yourself and how you meet others.
Namaste.
