This practice is called giving and receiving.
Start out by sitting comfortably,
And if you're comfortable closing your eyes,
You can do that.
If you like,
Offering yourself soothing or supportive touch as a reminder to bring not just awareness,
But loving awareness to your experience and to yourself.
Now taking a few deep,
Relaxing breaths,
Noticing how your breath nourishes your body as you inhale and soothe your body as you exhale.
Now letting your breathing find its own natural rhythm.
Continue feeling the sensation of breathing in and breathing out.
If you like,
Allowing yourself to be gently rocked and caressed by the rhythm of your breathing.
Focus in on your in-breath only.
Letting yourself savor the sensation of breathing in,
One breath after another.
And perhaps noticing how the in-breath energizes your body.
And if you like,
As you breathe in,
Breathing in kindness and compassion for yourself.
Feeling the quality of kindness and compassion as you breathe in.
Or if you prefer,
Letting a word or image of kindness ride on your breathing.
Now shifting your focus to your out-breath,
Feeling your body breathe out,
Feeling the ease of exhalation.
Now calling to mind someone whom you love or someone who's struggling and needs compassion.
Visualize that person clearly in your mind.
And now begin directing your out-breath to this person,
Offering the ease of breathing out.
And if you wish,
Sending kindness and compassion to this person with each out-breath,
One breath after another.
And if it's easier for you,
You can breathe out to others in general or to people in your community,
To groups of people,
Rather than visualizing one particular person.
Now focusing again on the sensation of breathing both in and out,
Savoring the sensation of breathing in and out.
Feeling your breath as you breathe in and as you breathe out.
Now beginning to breathe in for yourself and out for the other person or persons.
Breathing in for me and out for you.
One breath for me,
One for you.
And as you breathe,
Drawing kindness and compassion in for yourself and sending something good out to another.
And feel free to adjust the balance between breathing in and out.
So you can breathe five for me and one for you,
If that's what you feel that you need,
Or one for me and two for you.
Or just let it be an equal flow.
Whatever feels right to you in this moment.
And letting go of any unnecessary effort.
Letting this meditation to be as easy as breathing.
And allowing your breath to flow in and out,
Like the ocean going in and out.
A limitless,
Boundless flow.
Letting yourself be a part of this limitless,
Boundless flow.
An ocean of compassion.
And whenever you feel ready,
You can gently open your eyes.
And this was giving and receiving meditation.
