Hello,
My name is Fleur Chambers and as always,
It's my pleasure to spend this time with you.
This practice will help you strengthen your neural pathways for compassion by offering you the time and space to wish others well.
Amazingly,
When you send your loving energy to others,
You feel better too.
As you settle in,
Allowing your awareness to land on your breath,
Each in-breath an opportunity to receive fresh oxygen.
To begin again,
Each out-breath an invitation to rid your body of carbon dioxide,
Of any residue from your day.
Breathing in,
I welcome fresh life force.
Breathing out,
I let go of all that no longer serves me.
With each breath dropping a little deeper,
Now together,
Let's wake our hearts.
Beginning by becoming aware of how when you breathe in,
Your chest expands in all directions.
You not only expand at the front,
But also through your side and back body too.
For a few breaths,
Really feeling into this experience of expansion in all directions.
With each breath,
Waking your heart a little more.
And now on the in-breath,
Imagine that fresh oxygen is arriving into your heart.
On the out-breath,
All that no longer serves you is leaving from your heart,
Out your back body.
Breathing in,
Air arriving from the front,
Deep into your heart.
Breathing out,
Breath,
Stale oxygen,
Leaving your heart and exiting out your back.
Continuing to breathe in this way for a few moments.
Really imagining breath arriving from your front body,
Leaving leaving out your back body.
Cultivating a sense of movement and rhythm here.
Really waking your heart,
Cleansing it of any debris,
Any stuck energy or emotion.
Breathing in,
Love.
Breathing out,
Fear.
Breathing in,
Compassion.
Breathing out,
Judgment.
Perhaps you would like to invite another quality in or let something else go.
Really making this practice your own.
Trusting in your capacity to connect with your heart.
And from this open and activated state,
Knowing someone that you love or are fond of,
Past or present,
To appear in your mind's eye.
Trust in whoever appears and connecting with this person,
Their character,
Their good intentions,
Connecting with the memories you have shared and acknowledging that this person is human.
And part of being human is experiencing challenges,
Both big and small.
And in recognition of our shared humanity,
Let's offer this person these words,
Repeating them silently in your mind after me.
May you grow through your challenges.
May you offer yourself respect and care.
May you may you treasure your life.
Allowing yourself to really feel these words in your body and in your heart.
Perhaps noticing a softening and opening within you.
And now buoyed by this sense of love and shared humanity.
Allowing someone you feel neutral about to come to mind.
Perhaps a colleague,
A friend of a friend,
Trusting whoever emerges and offering this person these same words of loving kindness.
May you grow through your challenges.
May you offer yourself respect and care.
May you may you treasure your life.
Noticing how it feels in your body,
How it feels in your heart to extend your loving kindness to this person.
And as the energy of loving kindness builds within you,
You become capable of sending your well wishes further.
And so in this moment,
Allowing your compassion to greet people who share different opinions to you.
People who act in ways you would not.
Perhaps thinking of one person or maybe a group of people.
Long smooth inhale.
Long smooth exhale.
As you offer these people your well wishes.
These universal gestures of compassion and peace.
May you grow through your challenges.
May you offer yourself respect and care.
May you treasure your life.
Imagining that your compassion is an energy that radiates from your body and your heart out into the world.
It's an energetic vibration that can travel across land and sea,
Through time and space.
Ready to land in the hearts of those who are suffering.
Breathing deep into this sense of shared humanity.
As you offer these words to all humans who share this precious planet with you.
May you grow through your challenges.
May you offer yourself respect and care.
May you treasure your life.
Sending these well wishes far and wide.
Allowing their energy to travel across the globe.
Giving and receiving carry the same energy.
We cannot experience one without the other.
In this moment can you both give and receive compassion.
On the in-breath receiving compassion.
On the out-breath giving compassion.
Smoothing out the edges.
Just as all rivers meet the sea.
All giving leads to receiving.
Finally sending this compassion to yourself.
As you whisper,
May I grow through my challenges.
May I offer myself respect and care.
May I treasure my life.
You may even like to place your hand on your heart.
To really offer yourself a moment of kindness,
Of tenderness.
Breathing in and out of your nose.
Trusting in this moment of integration.
Trusting that this practice has strengthened your heart.
Your capacity to connect with others and to share your positive energy with the world.
Coming back to your body sitting in meditation.
Opening your eyes ready to move through your day with gentleness,
Ease and an open heart.
