In this meditation, I invite you to explore the practice of cultivating compassion, beginning with compassion towards yourself.
Compassion is much more than simply being kind. Within our contemplative tradition, it is the ability to remain present with ourselves or others, even in the midst of difficulty or suffering, while keeping an open heart.
Beginning with awareness of the breath, we gently recognise the truth of how we are in this moment. We acknowledge our joys and struggles, our strengths and difficulties, without judgement or the need to change anything.
Through this practice, we begin to understand that compassion grows from accepting reality as it is, rather than as we might wish it to be.
By learning to receive ourselves with kindness, gentleness and equanimity, we create the conditions for greater understanding, growth and peace.
Chapters:
00:00 – Introduction: Cultivating compassion
00:31 – Opening bell
00:40 – Entering meditation with intention
01:03 – Leaving behind the distractions of the day
01:21 – Anchoring yourself in the present moment
01:33 – Becoming aware of the breath
01:57 – Relaxing the shoulders, face and jaw
02:29 – Noticing what you carry within
02:56 – Recognising the truth of the present moment
03:28 – Regarding yourself with kindness
03:46 – Acknowledging your struggles
04:14 – Accepting yourself as you are
04:40 – Compassion in the midst of suffering
05:07 – Receiving the fullness of who you are
05:43 – Letting go of masks and pretence
06:13 – Accepting good days and difficult days
06:35 – Observing without becoming lost in stories
07:04 – The first step in cultivating compassion
07:36 – Being generous and loving towards yourself
08:05 – Embracing the complexity of being human
08:31 – Breathing from a place of peace and stability
09:18 – Returning awareness to the body
09:42 – Making the intention to practise self-compassion
10:13 – Closing bell
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