Hello friend,
Welcome to this guided meditation on compassion.
Compassion is the feeling of empathy and kindness towards others,
Especially those who are suffering or in need.
Compassion and self-compassion can help you live a happier and more fulfilling life.
It can help you accept yourself better,
Connect with others more,
Forgive yourself and others easier,
Support yourself and others better,
And focus on the positive more.
Compassion can also help others in the world.
It can help you promote peace and harmony,
Advocate for human rights and social justice,
Celebrate diversity and inclusion,
Practice generosity and altruism,
And finally take action and make a difference.
I will guide you through some steps to cultivate compassion for yourself and others.
You will learn how to feel more empathy and kindness for yourself and others.
To begin,
Find a comfortable position and close your eyes.
Make yourself comfortable.
Let's take a minute.
Take a few deep breaths and relax your body and mind.
Notice any sensations,
Thoughts,
Or emotions that arise in your awareness and let them go without judgment.
Now,
Bring to mind someone you care about deeply.
Could be a friend,
Family member,
Partner,
Or even a pet.
Imagine them in front of you,
Smiling and happy.
Feel the warmth and love that you have for them in your heart.
Send them a silent message of gratitude and appreciation for being in your life.
Go on.
Next,
Bring to mind someone you have a neutral relationship with.
It could be a co-worker or a neighbor,
A cashier,
Or anyone you encounter regularly but don't know well.
Imagine now.
Imagine them in front of you,
Looking at you with curiosity and respect.
Feel the connection that you share with them as fellow human beings.
And then send them a silent message of goodwill and peace.
Go on.
That's it.
Finally,
Bring to mind someone you have a difficult relationship with.
It could be someone who hurt you,
Angered you,
Betrayed you,
Or annoyed you.
Imagine them in front of you,
Looking at you with openness and vulnerability.
Try and feel the compassion that you have for them as someone who is also suffering and struggling in their own way.
Okay.
Now send them a silent message of forgiveness and healing.
Good.
Very good.
Now,
Expand your awareness to include all living beings in the world.
Imagine them all as part of one big family,
Connected by the same source of life.
Feel now the compassion that you have for all of them as they face their joys and sorrows,
Hopes and fears,
Successes and failures.
Good.
Send them all a silent message of love and kindness.
That's it.
Love and kindness.
You can put your hand on your heart now and feel the feeling of love,
Compassion,
Understanding,
Openness in your body.
How does it feel?
Where do you feel it?
Take a deep breath in and release all tension and negativity and embrace love and compassion for all.
Take a moment to notice how you feel after this meditation.
Now bring back your attention into your body and take a deep breath.
Good.
Well done.
Just open your eyes and take a moment to notice how you feel after this meditation.
Do you feel more calm,
More open,
More compassionate?
If so,
Congratulate yourself for cultivating this positive quality in yourself.
You can give a tap on your shoulder to acknowledge that if it feels comfortable.
If not,
Don't worry,
Just keep practicing and you will get there.
Remember,
This meditation is simple and effective.
It only takes 10 minutes a day.
You can do it anytime,
Anywhere.
Thank yourself for taking the time to do this meditation.
And now,
You can return to your day with a compassionate heart.
Thank you.
Namaste
