Compassion works to transform us.
Begin relaxing as you take deeply softening and releasing breaths. Breathe in, then breathe out and let go. Notice your levels of stress and tension. With each breath, let go of all that tightness. Again and again, just let go. Compassion begins by remembering to treat our bodies gently. We want our bodies to feel comfortable and safe. We want our bodies to find balance and the potential for our healing and healthiness.
Compassion is acceptance of ourselves for who and what we are in every way. To have compassion and unconditional love for others, we must first open to that same love for ourselves. We cannot love others more than we are capable loving our own self. Breathe gently. Let go of judgment, old hatreds, feeling ashamed, disappointed, unworthy. Let go of all that we have held against our self.
For not being who we or others thought we should be. Let it all go. With every out breath, imagine that all those old and dark energies are leaving us. The feelings and thoughts float out of our bodies and dissipate into space. Everything that we have held against us and used to hurt us….let it all go. Each in-breath brings in clean and purifying fresh air. Each out breath washes us free of old pain. Breathe in and out and let it all go.
Now as we breathe in, visualize breathing in love and deep acceptance for who we are …. For all that we are. Unconditional acceptance, forgiveness, and love for our self no matter what we have said, done, or are. We breathe in love knowing that in compassion there are profound lessons and eventually wisdom for all those qualities and events that we once judged. All that we have held against our self was once likely a way of protecting our self in a harsh world. All that we have held against us was likely a way of surviving until we could feel stronger and validated. All that we have held against us was what may have given us the skills and strengths that contributed to our survival so that we can take new steps. Breathe in love and acceptance. Breathe in compassion and feel your heart open and receive it all. Feel yourself full of love and compassion. Let it in as much as possible. Let it fill your heart and fill your entire body. Rest in compassion for as long as you can.
Now consider compassion for those that you know and love around you who are suffering. Maybe you think of your own children, or your family members, a partner, a friend, perhaps your pets, or someone you know who is longing for love. You might see it as though starving children are lining up in a soup line, desperately hungry for food. See those that you love coming up to you one by one. See yourself filling them with love and compassion in whatever way this appears to you in your visualization. You might breathe compassion into their heart, or you give it to them in a bowl that they drink down. Just see what you see in your mind’s eye. Then, as you see compassion entering into those beings that you love, watch and see compassion go to work. See each one who receives your compassion become healthy, happy, and free of suffering. Visualize them being happy for the rest of their lives. Take all the time you like, and in between, send some compassion to you too so you don not ever get depleted.
Compassion for All – As you continue your meditation, let all those to whom you have been sending compassion, gather around you. Together, all of you see those throughout our world who are suffering. Meditate on all those who are dying somewhere – perhaps alone and in pain. You, and all those around you, send them compassion. Meditate on all those who are in the throes of war right now. You and all your friends and family, send them compassion. See all who are old and lonely. Send them compassion. See all those who are dealing with abuse or violence, addictions, abandonment, mental illness, homelessness, cancer or other painful illnesses - see them all struggling with the great challenges of being a human being on this planet.
You know how it is because you have been there, too. Send them all compassion. Send them healing and hope. Send them love. See each one touched by your kindness. See them respond. See them all free of suffering. And see our planet, too – a dynamic organism resting in space. Send all life forms and even our planet compassion too so that all might thrive and manifest all their gifts.
Rest gently in the clouds of compassion that you have sent forth. Remember who you are here, as this is the self you want to live always. Breathe in compassion to yourself. Breathe out compassion to all those you know and love, and to all those everywhere who are filled and sustained by your kindness. Effortlessly stay in this breathing in and breathing out. No thought, no need to do anything but to know you are breathing in compassion and breathing out compassion.
When you finish your meditation, appreciate that even later, when you might forget what you are doing in breathing in and breathing out compassion, you will still continue to nurture yourself with loving acceptance. You will endlessly offer out love to all who see you, who hear your voice, or even to those who just hear your name.
Say to yourself in the morning, “I LIVE COMPASSION.” Think for a moment of what you would like to offer out today. At night, assess your day, and ask yourself “HOW DID I LIVE COMPASSION TODAY?”
You Are Compassion.