Hey my friend,
Let's dedicate this meditation to connect to compassion that will help us to support ourselves and support others during the challenges of life.
Make sure you're sitting or lying down comfortably.
And just connect to the breath,
How it moves in and moves out.
And let's just deepen the breath a bit more,
So it goes a bit deeper,
Ideally to the area of the pelvic floor.
And when we exhale,
We just release tension.
Again,
A bit deeper than normal,
Breathing into the area of the pelvic floor.
Exhaling,
Releasing tension,
Softening.
And let's continue working with the breath and visualize that we are seeing from inside the whole body,
The toes,
The fingers,
The skin.
And now when we inhale,
Let's visualize that we're like feeling the body from inside like a balloon,
Which expands outwards.
As we inhale and as we exhale again,
We're releasing tension and softening.
Again,
Inhaling deep,
Expanding into your whole parts,
Even the most distant ones.
Exhaling and releasing tension.
Let's bring our awareness to our heart chakra in the center of the chest.
The connection between awareness and the heart is what allows compassion to be felt,
To be expressed.
For that,
Our heart must be active,
Must be open.
Must be expanded.
And for that,
Our mind must be directed into the heart.
So let's pay attention or direct our awareness into the center of the chest and just see what's going on there right now.
Is it tight?
Is it heavy?
Is it free?
Let's pay attention to how this area is responding to the breathing process.
And let's use the breath just to soften that specific area of the heart chakra.
When we're inhaling,
We invite that area to open up.
And when we're exhaling,
We invite this area to open up.
To soften,
To release tension.
Don't breathe too deep,
Too strong.
Just visualize that that area expands,
Relaxes.
It's become very,
Very elastic and responding beautifully to your breathing.
And when you exhale,
You're softening and relaxing.
And let's activate the heart chakra by telling ourself that we forgive ourself to anything difficult we've done.
To any negative communication we had with ourself or with others.
Let's tell ourself to forgive.
Forgive ourself.
Let's invite our heart chakra to come back to the love space,
Which is its natural space.
I'm inviting you,
My heart chakra,
To open up again into love.
And I'm forgiving myself to any difficulty I created to myself or to others.
And now if you can think about somebody that you love.
Can be a person,
Can be a pet,
Can be a place,
Can be an experience like sunrise.
But when you think about that,
You feel that your heart softens,
You feel your heart grows,
You feel your heart opens.
That's the feeling of love.
That's the feeling we want to generate when we feel compassionate to ourselves or to others.
So teach your mind and your heart to be together in that sense of softness,
Like bathing inside love.
And now just think about something within you that you really don't like.
And feel what that thought creates.
Probably your body becomes tense,
Your mind becomes tense,
It makes you feel uncomfortable.
And just train to soften that feeling of discomfort by again directing your mind into your heart.
And embracing the difficult part of you.
Saying to it,
I acknowledge you are there and I'm embracing you to become part of me.
And like this we're embracing all of ourselves,
Not only the good things we like.
But also what we call the negative things.
That doesn't mean that we don't work ourselves to feel better,
To be a better human being.
But it means that in any given moment we're embracing ourselves as a whole.
What we call our darkness and our light.
We're offering all of our being to love,
To the heart.
Like we don't want to be judged and ignored and rejected by others.
Let's not do that to ourselves and also do that to others.
Let's live from a place of inclusion and not exclusion.
That we're embracing all of our parts and we're embracing humanity.
Thank you so much and have a beautiful,
Beautiful day and beautiful life.
Blessings.
