Thank you for joining me in meditation.
Please note that this meditation should not be used to address traumatic memories.
If you have experienced trauma,
It is important to have individually guided support when you are creating space for those experiences.
Find a quiet place to sit or lie down.
Allow yourself these first few moments to get as comfortable as you can in your space today.
I invite you to close your eyes if that feels safe,
Or to keep them open with a soft focus.
Since you've chosen this particular meditation,
There may be some noisiness in your mind,
Perhaps racing thoughts or strong emotions,
Perhaps feelings of guilt or unworthiness,
Or maybe other emotions arise that are difficult for you.
These experiences might occupy your attention as you settle in.
Note quietly to yourself what is present,
And know that you don't need to follow the thoughts and you don't need to chase them away.
For the moment,
Place your focus on your breathing,
Becoming aware of the pattern of the breath and the movement of the breath.
In and out.
This is the only place you need to be right now.
Allow the difficult feelings or thoughts to arise naturally in your mind.
Imagine a bubble forming around those experiences,
Those thoughts,
Those feelings,
Containing them inside.
The bubble is clear so you can still witness them,
And maybe even feel them in your body.
At first,
You see the bubble very close to you,
Maybe even right in front of your face.
Keep breathing.
Imagine the bubble moving slowly away from you.
Everything inside is still visible and available,
But now there is some distance.
You can see the contents of the bubble move a little bit further away from you.
Now beside the bubble,
Imagine there appears a small,
Adorable little creature.
Choose whichever type of being brings up feelings of warmth for you.
For some,
It might be a baby bird,
For others,
Maybe a kitten or a puppy,
Or perhaps it's an imaginary animal.
Whatever is adorable and precious for you.
Allow a soft smile to form on your face as you see this cuddly little being before you.
Allow yourself to really take in how adorable and innocent and precious it is.
Let any feelings arise in response to this vision.
Notice the quality of those emotions that come up.
Imagine that this little critter is absorbing the care and the kindness that you are directing toward it.
Witness it becoming soothed and calmed by what you are offering.
Now,
Watch that little animal touch the outside of the bubble.
While knowing with certainty that it cannot be hurt by what is inside.
It is safely and curiously exploring the shape.
As it does,
You can see the tenderness and the kindness that it has taken in from you,
Being passed to the bubble and entering inside.
Notice any resistance which arises inside of you.
And then,
Look again to see how this cherished little one offers compassion so openly,
So freely.
Pause a moment and see if you can extend some of that same kindness and caring toward your difficult experiences.
Imagine softening toward the hard edges in your own mind.
If this is possible,
Notice what it is like.
If it feels too hard right now,
That's okay.
Sit back and simply witness how another can offer that tender heartedness toward your painful experiences.
Imagine now that the creature looks right at you,
Seeing the wholeness of who you are.
You can almost see a smile and a nod of approval before it continues on its way.
The image of the bubble simultaneously dissolves and fades away.
Allow yourself to feel a wash of acceptance and kindness.
It may feel distant or it may feel close,
But you can feel it is possible.
Come back for a few moments to your breath.
Once again following the in-breath and the out-breath.
Notice where your mind is now.
Choose to allow this experience to be just what it is.
Perhaps you could allow in the compassion today,
Or perhaps today you could only sense a remote idea of compassion.
It may come closer with time and repetition.
As we close our practice,
Bring your focus one more time to your breath.
Take a deep inhale and a deep exhale.
Open your eyes slowly and add gentle movement as you return to your day.
