Self-compassion and receiving compassion

- [Instructor] Now let's begin the practice of self-compassion, and receiving compassion. In this meditation, you will bring compassion to your own experience of pain or suffering. As you settle in, begin to focus on your breath, and notice how it feels to breathe in and breathe out. If your mind wanders, simply guide your attention back to your breath. Bring one or both hands to your heart and sense the movement of your chest as you breathe. Feel the expansion of your heart and lungs as you breathe in, and that expansion dissolving as you breathe out. Return your hands to your lap and continue sensing the area around your heart. Imagine that you could breathe into and out of this heart space. And as you breathe in and out of the heart, imagine the breath nourishing and energizing your heart. Now bring to mind something difficult that you're going through, or any experience you would like to bring compassion to. And as…