(MSC) Giving and Receiving Compassion

This is the giving and receiving compassion meditation practice from mindful self-compassion.

A practice to develop our ability to be compassionate and kind with others and with ourselves in a sustainable way.

A way that recognizes our strengths and our needs.

Let's begin by finding a comfortable,

Alert way to position the body.

Sitting upright and relaxed on a cushion or a chair with our pelvis raised up a little bit.

The chest open,

The spine gently lengthening.

Or choosing to prop ourselves up a little more to sit back,

To lie down or be reclined.

What's the skillful balance for you right now?

Upright and relaxed,

Present and stable.

We might close the eyes or let the gaze be softly downcast.

As we find our breathing and feel the feeling of being here in this moment,

In this body,

With this breath.

Feel like including the practice of soothing touch,

Gently placing a hand over the heart or wrapped around the shoulder or on the belly.

Feeling the contact between your own hand and the body,

The gentle pressure,

The warmth,

The exchange in that contact.

This contact can be a wonderful reminder that we can bring not just awareness,

But loving awareness to experience in this practice and all the time.

We might take a few deep relaxing breaths,

Feeling how the breath nourishes the body,

Calms the body and reconnects the body and mind.

Just breathing naturally in and out,

Gathering the attention around the breath in the body,

Releasing ourselves into just being.

Naturally the mind may wander,

There may be echoes of what came before or what's coming up next for us bouncing around in the mind.

Let's leave all that be and gently direct our attention to the breath and the body.

And giving a little more attention to the feeling of the in-breath.

Letting yourself savor the sensation of breathing in.

Noticing how the in-breath nourishes the body,

Energizes the body.

Breath after breath,

Just giving the in-breath a little more attention,

A little more affection.

And as you breathe in,

Wondering,

What is it I need right now?

Do I need kindness?

Do I need to feel good in myself?

Do I need support?

Do I need space or quiet?

Wondering as we breathe in,

What do I need right now?

And imagining that we could breathe in whatever that is.

That there's a way of,

To some extent,

Meeting this need just with our intention,

Just with our awareness,

Just with our breathing.

Breathing in this quality of warmth or compassion or kindness,

Whatever it is.

Feeling the body full.

So gently allowing ourself to receive,

To receive what we need.

What is it that's needed right now?

Can we imagine that just flows into the body with the breath?

And now let's allow the focus to gently shift to the out-breath,

To the exhalation.

And as we become aware of the feeling of the exhalation,

Let's start to imagine that there's another here with us in our practice.

Another who might receive this breath.

Bringing to mind someone we're dear with and dear to.

A loved one,

A very close friend,

A child or perhaps a pet.

Or we could bring to mind someone whom we know who's struggling in some way and really needs our compassion.

Visualizing this other being,

This person or animal as clearly as we can.

And as we breathe out,

Imagining that this goodness,

This love,

This kindness,

Whatever it is we breathe in to meet our deepest needs,

That we can breathe that out and offer it to this dear one here with us.

And that we can balance these two natural actions,

Breathing in and breathing out.

Breathing in what we need.

Breathing out,

Offering this to the other.

Receiving and giving.

Giving and receiving.

Breathing in for me and out for you.

One for me and one for you.

Breathing in this sense of receiving what we need.

Breathing out this sense of giving the other what they need.

In for me,

Out for you.

If you wish you could focus a little more on yourself.

Breathing in a little more of what it is that's needed.

Giving this to yourself.

Or a little more is given away,

Released and offered,

Breathing out.

Giving this love,

Warmth,

Connection,

Compassion to you.

Allowing the breath to just flow in and out like the movement of the sea.

This boundless flow,

An ocean of compassion to allow ourself to be right in the middle of this boundless ocean of compassion in and out.

And maybe the circle of compassion is so much bigger now than just you and the loved one.

Many of us here receiving and giving in for us and out for us.

In for all of us,

Out for all of us.

And beginning to release any effort we're making,

Releasing any hold on the breath.

Releasing the meditation,

The idea that we're practicing.

And we release everything and simply rest in awareness for a while.

Thank you.

Thank you.

Thank you.