Now that you have helped others, it is time to look inward at your own suffering. Use this exercise to steady your breath and energize your heart.
- [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 you bring this to mind, notice how you feel. …
This course was created by Sounds True. We are pleased to offer this training in our library.