Hi friend,
It's Manuela from Ankura and today I'll guide you through a compassion practice.
So you can do this meditation seated,
Lying down or even walking.
And if you are seated or lying down,
You can close your eyes or you can just leave them open.
Remember that comfort is key.
Be in a comfortable position.
So let's start by taking a full breath in and a long slow breath out.
And now allow your breath to return to its natural rhythm and flow.
Simple and natural.
And let's start by inviting compassion for ourselves.
And this is not always easy.
But as human beings we all have moments of difficulty,
Of challenge or suffering.
So take a moment to acknowledge the difficulties you've been experiencing or that you have experienced in the past.
You can keep it general or you can think of a specific difficulty.
And now bring to mind someone that you know who cares for you.
Someone that you trust.
Now imagine this person responding to your difficulties with kindness and understanding.
Allow yourself to receive the kindness.
Allow yourself to receive their wishes for your well-being and happiness.
Allow their care and concern to fill your whole body.
And as you breathe in,
Breathe in compassion for yourself.
And you can mentally say some words to yourself.
May I be well.
May I be happy.
May I be safe.
May I be healthy.
May I find the resources I need to pass through this difficulty.
And as you breathe in,
You can think of yourself as breathing in this kindness for yourself.
Taking in this gentle awareness of being kind to yourself.
Maybe letting it sink into your body and mind.
And now letting the words go and returning to the awareness of your body.
Feel your body sitting or standing or lying.
See if you can feel exactly the touching point of your body on the ground or in the chair.
See if you can settle in into your breath.
And notice how you feel right now,
Any sensations in the body,
Around your face,
The head,
The heart,
The belly.
And you may now open your eyes.
If you need,
You can stretch and you can slowly return to the world around you.
Take good care of you.
