Now, focus your attention outward toward the people in your life that need to receive your kindness. This guided meditation helps you gain the sense of calm needed to put your empathic presence out into the world.
- [Instructor] Now let's begin the practice … of sending compassion. … In this meditation, … you will bring to mind someone who is suffering … and send them your love, support and care. … As you settle in, begin to focus on your breathing … and notice the flow of the breath … in and out of your nostrils. … If your mind wanders, … simply guide your attention back to your breath. … Now, 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 in and out … of the heart space. … Sense the breath nourishing and energized in your heart. … Now, bring to mind someone who is suffering in some way. … It could be a loved one, a stranger or a group, … anyone you want to send compassion to. … As you bring them to mind, acknowledge their suffering …
This course was created by Sounds True. We are pleased to offer this training in our library.