Day 1: Becoming Present

Welcome to this first meditation on five steps for taking action with compassion.

The first step to taking compassionate action is to become grounded and centered in your body.

I hope this first meditation serves as a gateway for you to quiet your mind and connect to your body so you can take inspired action from a clear place.

Let's get started.

Close your eyes and take three deep breaths.

Focus on your breathing.

Where do you notice it most?

Is it where the air enters your nostrils,

The rise of your stomach or chest,

The feel of it leaving your body?

Focus for a few moments on the strongest sensation of your breath.

Now start scanning your body,

Starting at the top of your head.

Notice and become aware of any sensations that you feel.

Notice them without judgment and just breathe.

Next move through your neck and shoulders,

Doing the same thing,

Noticing the sensations without labeling them good or bad,

Painful or joyful.

Just breathe and notice.

Now drop your awareness into your chest.

Breathe and notice.

Now to your stomach,

Your hips,

Your legs,

And into your ankles and feet.

Now bring awareness to your whole body at once and take several deep breaths,

Holding that awareness and on the exhale,

Releasing any tension.

Just inhale with awareness and exhale the tension.

Take three deep breaths.

Then when you are ready,

Bring your awareness back to the room or the space you are in.

I celebrate you taking a moment to get centered and grounded.

Congratulations,

You are one step closer to taking heart-centered inspired action towards your dreams and goals.

I look forward to you joining me on my next meditation on the powerful practice of giving thanks.