Hello this is Paige Heenan with a meditation to help us be more compassionate towards ourselves.
To know that whatever we're experiencing or feeling we're not alone.
That other people feel the way we feel.
And to help us notice and be aware of our difficult emotions and to hold them with love.
Take a comfortable seat and close your eyes.
Just check in,
Feel your body sitting.
Feel the points where your body makes contact with the floor,
A cushion,
A chair,
Wherever you are.
Just notice that.
And relax wherever you can.
Notice if there's any tension that you're holding in your body.
Check in with your shoulders.
Let them soften.
Notice if you have tension in your brow,
Your eyes,
Your jaw.
Let every tense muscle soften,
Unwrinkle,
Unwind.
And notice any feelings that might be arising for you.
Just notice.
Don't judge.
Notice and in fact hold those thoughts or emotions that you're having with some kindness.
Notice if your emotions feel sharp like anger or fear or more dull like being tired or sad or bored.
Notice if you can identify these feelings somewhere in your body.
Maybe you feel them in your chest or stomach.
Just notice if they feel heavy or twisting.
Just checking in.
And start to notice the ebb and flow of your natural breath.
So even while we're experiencing maybe a difficult emotion,
Let your breath be a place of grounding and rest with your breathing.
Let your breath be a refuge,
A place of rest.
And so whatever is happening is happening.
We're open to it.
Letting things be as they are.
Thoughts come and go.
We sit with our feelings.
So moment by moment we feel things exactly as we feel them.
And we'll breathe with the sensations that arise,
The emotions that come.
Any thoughts or worries or wonderings.
We'll use the breath as a place of refuge.
And we're going to add on to our breath by sending ourselves some kindness and compassion and knowing that others may feel the way we feel.
So sending them kindness and compassion too.
So as we breathe in,
You can silently repeat to yourself,
I send myself kindness and compassion.
And as you breathe out,
I send kindness and compassion to the people who are meditating with me right now,
Near or far.
Breathing in,
I send myself kindness and compassion.
Breathing out,
I send kindness and compassion to my loved ones.
Breathing in,
I send myself kindness and compassion.
Breathing out,
I send kindness and compassion to caregivers,
Essential workers,
Decision makers everywhere.
Breathing in,
I send myself kindness and compassion.
Breathing out,
I send kindness and compassion to my community.
Breathing in,
I send myself kindness and compassion.
Breathing out,
I send kindness and compassion to all people and all living beings everywhere.
And this time,
As you breathe in,
Notice if you can feel that kindness and compassion.
Notice if you can receive it and take it in.
Breathing in to receive that kindness and compassion.
And to all living beings everywhere,
Including ourselves,
We send a wish for wellness,
Safety,
Healing,
Kindness and compassion.
Let's take a big breath in.
And gently let it go.
Nice long exhale.
Take another big breath in.
And exhale,
Release.
Breathe in fully,
Receiving that kindness and compassion.
And exhale gently and completely,
Sending one more wish for wellness for everybody everywhere.
And as we begin to open our eyes and move back into our day,
We'll remember that we can come back to this practice at any time.
