by Rasath1
This guided meditation begins with a deep relaxation technique and then focuses on how we can foster more compassion.
Transcript
Good evening ladies, It's Pika here in Singapore and I'm so sorry I'm running a little late today. Tonight I want to guide you through a meditation where we will focus on compassion. So I'm hoping that you already know how we operate. We're going to go ahead and start off by finding a comfortable position either seated or laying down on your back away from any distractions. I'd like you to clear your mind and let's focus on your breathing first. So just a couple of slow deep breaths. And as you breathe out, I'd like you to just release everything that happened today, Yesterday, This past week, Just release everything. Another deep breath and slowly release again. Just release everything in your mind. Empty your mind and try and bring your whole body to the present. And as always, We'll go through our body so we can go ahead and do that deep relaxation. Okay, So starting with your toes, You're going to stretch your toes, Stretch them out. Now clench your toes, Scrunch them up real tight, Tighter and release. Working through your ankles, This time I want you to flex your feet pointing forward as much as you can. And then flex them up the opposite direction and relax. Working up your legs, I want you to tighten your calf muscle if you can, Tighten it up, Tighter and gently release. I want you to rotate your ankles just a little bit, Just to loosen them up a little bit and forget about it. Moving up your legs, We're going to work on your hamstrings and your quads. If you will, When you're ready, Go ahead and tighten everything up. Tighten a little bit tighter, Hold it and release. Gently roll your ankles from side to side and forget about it. Moving up your thighs to your hips, I want you to clench your buttocks as tight as you can. Feel yourself raise up off the floor a little bit tighter and release. Next, We're going to go ahead and stretch out your stomach area. So I want you to take a deep breath in through your mouth and fill your stomach up full of air and let it gush out and forget about it. Moving up, We're going to fill your lungs and your chest one more time. Deep breath in through your nose this time. Fill your chest and hold it. Feel your rib cage expand and release. Rest. From here, We're going to move up to your shoulders. I want you to move your shoulders all the way up to your ears. Tighten your neck and shoulder area and release. Just drop your shoulders. One more time, We're going to pull your shoulders up towards your ears. Tighten that shoulder and neck area and this time I want you to roll your shoulders back and release. Stretch your arms out on both sides and stretch your fingers out. Splay them. You should feel your palm tighten up a little bit. Now, Once you scrunch it up into a fist, Hold it tight and bring your fist in towards your chest and tighten your bicep area and release. Gently bring your arms down towards your legs with your palms up and relax. We're going to stretch our necks just a little bit so I'd like you to look up towards the ceiling and let your head hang there just for a moment. Slowly roll your head forward, Slowly until your chin touches your chest. Feel that good stretch in the back of your neck. Slowly roll your head to center and this time we're going to roll it all the way to the right. Bring your ear towards the floor as much as possible or over your right shoulder. Hold it and from your right shoulder I want you to draw a circle with your chin across your chest toward the left. Ready? So draw your circle down toward the middle of your chest. Feel your neck stretching as you go towards your left shoulder. You should be looking over your left shoulder or bringing your left ear as close to the floor as possible. Feel that good stretch. And once again I want you to dip your head and draw a half, Sorry a quarter of a circle toward the middle of your chest and slowly roll your head back up to center. Take a deep breath and let it out. I want you to take a deep breath in through your nose. I want you to feel your cheeks and pop and let it rush out. I want you to scrunch up your face, Tighten everything like you're frowning really hard and relax. Next I want you to go ahead slowly and smile as big as you can. Hold it and relax. Let's work our eyes. So if you'll open your eyes, Staring straight ahead, We're going to go clockwise and then counterclockwise. So let's start with clockwise. Slowly roll your eyes up to the 12 o'clock position and very gently we're going to roll them around. Ready? Going to one, Two, Three, Four, Five, Six, Seven, Eight, Nine, Ten, Eleven, And back to twelve. Center and close. One more time we're going to open your eyes. Roll your eyes all the way up to the 12 o'clock position and counterclockwise this time rolling from eleven, Ten, Nine, Eight, Seven, Six, Five, Four, Three, Two, One, And back to twelve. Slowly bring your eyes to the center and close your eyes. Gently bring your palms together and I want you to rub your palms together. I want you to create some friction. I want you to feel that heat generate between your hands. And when you feel some really good heat, I want you to quickly close your eyes and cup your hands over your eyes and let that heat seep into your eyes. Feel that heat, That warmth, Let it soothe your eyes. I don't think we realize how much we use our eyes in a day. Let your eye rest and enjoy that dark warmth. Continue breathing. And slowly bring your hands back to your sides. Keep your eyes closed and let's focus on the meditation. I want you to start by looking over your body. Start with your toes and make sure they are relaxed. You're not holding any tension anywhere. Moving up towards your ankles, Your calves, Your knees, Your thighs, Your hips, Your stomach, All the while breathing gently. Your lower back, Your chest, Your shoulders, That small area between your shoulder blades, Your biceps, Your forearms, Your wrists, Your fingers, Your neck, Your face. Relax your eyebrows and let's begin. Today I want you to focus on compassion. What is compassion? Compassion is the ability to realize that there is love in everything. Compassion is understanding that there is no good or bad. Your opinion of that situation makes it so. Compassion is to be able to put yourself in someone else's shoes and understand what they might be going through. There is either an abundance of love or a call for love. Not everyone can see it but we can learn. To give out love is the easiest thing in the world and the hardest at the same time. To give out love, Unconditional love, You cannot expect anything in return. You give because you choose to give, Because it feels good to give. To feel compassion and act with compassion in mind, That is how we heal the world. Give without thinking twice. Give because it is easy. Give because it feels good. It doesn't take a lot of energy to give. It is a simple act. Acts of kindness. Acts of care. Feel how good your body feels at the moment. Feel how comfortable and quiet. Wouldn't it feel great to give that to everyone? To share that feeling? Love is meant to be shared, Given away freely. That is how we best show compassion. We may not always understand other people but we can give the benefit of the doubt. We can give them space to exist. It does not affect us to do those things. It does not change who we are. It does not threaten who we are. Love really can heal. Continue breathing. Sometimes to put ourselves first is to show love to the world. Sometimes we need our own love. You cannot give from an empty vessel. It needs to be replenished. To show compassion, To give love freely, It increases the amount of love in the area, In the people around you. To give out love freely means it will come back, Not in the way you expect, Not from the people you expect, But it will come back. Compassion is the key to strong relationships. It doesn't matter what kind of relationship. Colleagues, Family members, Friends, Yourself, Random strangers, Every interaction you have is a kind of relationship. Put love first. Continue breathing. Enjoy the quiet, The comfort, The ease at which your body is right now. That gentle feeling, The supportive nature of the universe. Compassion is easy. We need more of it. Anytime you encounter fear or anger, It is a lack of love, A lack of understanding, A lack of compassion. Whether it's in yourself, Whether you notice it in others, It is a call for love. Compassion does not cost anything. Compassion is easy. Compassion is natural. Compassion has no expectations. Just give. I'd like you to take a deep breath in through your nose and hold it for a moment and let it out. One more time, Deep breath in through your nose. Hold it. And let it out. Slowly wake your body back up, However you see fit. Whether it's a stretch, Whether it's a gently roll over, A slowly stand up, Gently wake yourself back up. If you need to yawn, Please go ahead and do so. If you need to curl up in the fetal possession, Please go ahead and do so. Gently wake yourself up to the present. Open your eyes and enjoy just the moment. How your body feels, How your mind feels. Enjoy the calm, The quiet.
4.6 (39)
Grace
September 10, 2018
Love love love this! 💕🙏
Koen
September 5, 2018
Would gladly give 6 ⭐⭐⭐⭐⭐⭐
May
August 22, 2018
Very good and calming. Body scan is here for those who need a heads up.
Abby
August 21, 2018
A very nice reminder or self compassion and self love - giving love and receiving love. Thank you!
