Welcome.
Find yourself in a comfortable seat,
Or lying down,
Somewhere where you won't be disturbed.
Sometimes it can feel difficult to give ourselves permission to take the time to care for ourselves.
But without that time,
It becomes more and more difficult to care for others,
To walk in the world with a full heart and joyful,
Caring spirit.
As you settle down,
Give yourself permission for this time,
This short,
Precious time,
To be with yourself completely so that you may be with others completely,
A give and take,
A back and forth.
Compassion for me,
Compassion for you.
As you allow yourself to settle down,
Gently bring one hand to your heart,
The other to your belly,
Or anywhere else that feels right in this moment.
Begin to invite your breath slowly and deeply into your belly.
Exhaling,
Soothing,
Feel it release.
Inhale,
Inviting sweetly into your belly.
And exhale,
Soothing,
Feeling it let go.
Feel five more breaths like this.
Noticing how your breath nourishes your body as you inhale,
How it soothes your body as you exhale.
Letting your breathing relax into its own natural rhythm,
Perhaps feeling yourself rocked,
Caressed by your breathing here.
Feeling your inhalation as low and sweet.
For the next five breaths,
With each inhale,
Feel yourself filled with the goodness you need,
The support,
The care,
The love,
The compassion,
Whatever form your being needs most right now.
Let it fill you with each inhale.
Shifting your focus to the exhalation.
With each exhale,
Feel the ease that comes with letting go.
Feel five exhales,
Sweet and soothing.
Now bring to mind someone you love.
Let their image come clearly into your mind.
Feeling this being in all their joy,
All their struggle,
All their pain,
Their desire to be peaceful and happy,
And all the steps they take to help that be so.
As you exhale,
Send this person this being,
The ease that comes with letting go,
The ease of each exhale.
Five breaths to this being.
Now releasing what both you and this other being may need,
Just feeling the warmth of the inhale,
The nourishment,
And the ease of the exhale,
Letting go.
Inhale for you,
Exhale for them.
Back and forth,
Feel the care,
Feel the ease to breathe the inhale for you.
Inhale for you,
Exhale for them.
Now you may find a different rhythm serves you better.
Perhaps two breaths for you,
Two breaths for them.
Or if one or the other of you need a little extra today,
Send a little more breath,
Nourishment,
And ease.
Either you or them as feels right.
Going back and forth,
Enough for you,
Enough for them.
Begin.
Allow your breath to flow in and out.
A gentle movement to the ocean.
Expansive,
Natural rhythm.
I'll keep the time just resting in the giving and receiving.
And loving compassion for both.
I'll keep the time just resting in the giving and receiving.
And loving compassion for both.
I'll keep the time just resting in the giving and receiving.
And loving compassion for both.
I'll keep the time just resting in the giving and receiving.
And loving compassion for both.
And resting in this ocean of compassion.
Knowing this is always with you,
Always within you.
Taking your time to slowly reawaken.
Take a rest here as long as serves you.
You are good.
You are worthy.
You are precious.
You are enough.
From my heart to yours.
Namaste.
