Welcome to this meditation of building humility and true acceptance of the people in your life.
First,
Let's get grounded,
Centered,
And in your body as an act of self-compassion.
Place both hands on your heart and say for yourself,
I accept the infinities within me.
I accept all the infinities within me.
Feel your beating heart.
Lean back against your chair.
May I be safe and at peace.
May I be happy and healthy.
May I enjoy and may I be a spacious container for all my challenges.
Put your hands down,
Find the rhythm of your breath,
And to clear the mental palate,
Begin the breath with your full attention.
Watching the expansion as you breathe in,
Noticing the contraction,
The relaxation as you breathe out.
Bring to mind the first person you want to send compassion to.
Get a feel for this person.
May for this person,
May I be a spacious container for all that is within you.
I accept the infinities within you.
I am grateful for you as you are.
And notice how it feels to do this practice for this person.
And now release the image of this person and bring to mind another person.
Bring to mind someone else you want to do this practice for.
Start by feeling into the image of this person.
See this person's authenticity.
See this person's warmth.
Say for this person,
May I be a spacious container for all that is within you.
May I be a spacious container for what is pleasant and what is challenging.
Accept the infinities within you.
I am grateful.
I am grateful for you as you are.
And let your body relax more deeply into the chair.
Let your chest be soft.
Let your belly be soft.
Let your sit bones be grounded.
And notice the peace that this approach brings to your mind and heart and body.
When you do this practice for the people you know well and there is so much inside each person,
You start to feel peace.
By accepting one person fully,
You accept the universe.
So now bring to mind a third person.
See this person's features.
See their face.
See this person's authenticity.
Now sing for this person with your full heart saying,
May I be a spacious container for all that is within you.
I accept all that is within you.
I am grateful for you as you are.
Thank you for existing.
And thank you for being part of my life.
Put a hand on your heart and just feel the rising and falling of the chest with the hand right over the chest.
And for a moment,
To open the heart and to clear the mental palate,
Just tune into this moment.
Now releasing the hand.
And bring to mind another person in your life.
Someone you see fairly often.
See this person.
Sense this person.
And offer this person the gift by setting the intention inside.
May I be a spacious container for all that is within you.
I accept the dark and the light that is within you.
I accept the infinities that are within you.
I am grateful for you as you are.
Thank you for existing.
Thank you for being part of this universe.
Thank you for being in my life.
Now drop into the feeling of your feet on the floor.
For a few moments.
Feel your feet grounded.
And feel all the energy running through the feet.
From this groundedness,
Bring into your mind and into your heart a person.
Someone you want to send compassion to.
Imagine this human being.
Sense this person's strength.
And sense this person's vulnerability.
Set the intention.
May I be a spacious container for all that is within you.
All that is within you.
The infinities and the dark and the light that is within you.
I am grateful for you just as you are.
And now feel into your body sitting here.
And say for your body.
Body,
I accept you as you are.
As you are today.
I accept the many sensations you feel.
I accept your boundaries.
And your needs.
And any limitations.
With a grateful heart.
And I also understand that in my mind,
In my heart.
There are multitudes,
Infinities within me also.
Set the intention to be a welcoming presence for all that is within you.
I am here to fully feel and welcome what is within me.
I am here to sense and to accept the feelings,
The emotions,
The qualities that I have with an open heart.
I accept myself as I am.
I am a spacious container for the opposites within me.
And I am a spacious container for all that is there within the world.
I am a spacious container for what the world offers.
I am grateful for the world as it is.
I am grateful to be in this world right now.
Now,
Place your hands gently on your lap.
Take a breath in.
Take a breath out through the mouth.
Take a breath in.
And thank yourself for doing this practice that brings you closer to life.
That brings you closer to the people in your life.
And that connects you more fully with yourself.
When you feel ready,
Coming back and offering that spacious,
Gentle presence toward anything you see.
