Cultivating Compassion Guided Meditation

StarLight Breeze Guided Meditations

About the Meditation

Relax your body, calm your mind, and soothe your spirit with this guided meditation lecture. Practicing meditation can help with greater mental clarity, resetting, and rebalancing every system in your body. It has a profound, rich, and calming effect, promoting feelings of peace and a sense of awareness.

This guided meditation lecture for ‘Cultivating Compassion’ will help you enhance your feelings of empathy and kindness towards yourself and others. Compassion is the need within ourselves that wishes to remove suffering. It is the ability to recognise the physical, psychological, and the materialistic suffering of others.

This practice involves a process of silently repeating certain phrases that express the intention to shift from judgement to caring, from isolation to connection, and from dislike to understanding. It is ultimately a pathway to inner peace and happiness.

The proven benefits of practising cultivating compassion range from enhanced overall well-being, illness relief, and improved relationships. By sharing our deep, genuine sympathy for those who are suffering, we are able to dissipate self-centredness and isolation because we realise we are not alone in our experience of suffering.

This meditation will help you to strengthen your compassionate thoughts towards different groups of people ranging from strangers, acquaintances, loved ones, and even those who we may share a difficult past with. It will further encourage nonjudgmental awareness of experiences in the present moment by focusing on physical bodily or other sensorial occurrences.

We all have compassion that is inherent within all of us. It is a matter of recognition and kind acknowledgement that we are able to connect with ourselves and others — to discover our own humanness and to wholeheartedly accept it. Sometimes life is so busy and intense that it becomes difficult to find a moment to check in with ourselves and acknowledge just how much burden we may be carrying upon our shoulders.

Whether the suffering includes an illness, loss, a difficult relationship, psychological struggle, or simply a bad day at work, this meditation will help you to focus on the wish to lovingly relive those hardships. Even though we may not be able to do something concrete to improve the situation, we can act least be with the compassionate thought of it and allow that thought to open up our hearts.

Regular practice can help to reduce everyday anxiety and stress, improve your sleep, energise your body and mood, and ultimately improve your overall health and wellbeing. So breathe in, and may you find stillness within.

The Guided Meditation

Welcome to StarLight Breeze meditations … In this practice, we will be cultivating compassion … May you settle yourself into a comfortable position … Ensure your back, neck, and head are straight, but not too tight … Finding length in the spine … Hands placed gently on your lap … Allow your eyes to close softly … This is your time … This time that you deserve … To nurture your body, mind, and soul … To cultivate compassion into your day … In this moment … There is nowhere else to be … Nowhere else to go … Staying present … Mindful … Welcoming the breath …

Take a long, deep breath in through the nose … And a long, deep breath out through the mouth … Notice the way your body aligns with the movements of the breath … The way your belly rises and falls … Take a moment to scan any areas of tension … To any sensations … Perhaps you notice tightness … Tingling … Discomfort … Observe these sensations, without having the need to change them … In a friendly manner … Just focusing on the breath … Knowing this is your safe space … A space where you can let everything go …

Leave behind any worries … Any stress … Do not worry if you have any uninviting thoughts that may present themselves to you during the course of this practice … It’s okay … Don’t try to fight them … Simply allow them to pass by … And as you continue with this relaxed breathing, one heartbeat at a time, begin inviting compassion into your heart centre … Compassion is the energy that wants to remove sufferings in others … We all possess the seeds of love and compassion in our mind … The ultimate essence of compassion is understanding

… This is the ability to recognise the physical, material, and psychological suffering of others … To place ourselves into the shoes of those who are battling hardships and to witness their sufferings firsthand for ourselves … A string of compassion has the ability to change someone’s life … It is when we allow ourselves to step inside somebody’s circle of struggle, then we can begin to truly understand …

And now … Begin to look for feeling of compassion within yourself … Forgiveness … Strength … Kindness … Contemplate a time when you have suffered … Perhaps you experienced a conflict with someone who you love, or did not succeed in something you wanted … Perhaps you were physically ill … Notice how you feel when you think of your suffering … How does your heart feel? …

Do you continue to experience feelings of warmth, and tenderness? … Are there other sensations, perhaps discomfort or aching? … Just as we would wish for our loved one’s suffering to end, we wish that our own suffering would end too … Continue to visualise yourself as you gently breathe here … Offer compassion to yourself … Forgiving some of our past mistakes … As well as our future mistakes … Repeat the following phrases to yourself in your mind …

May I be happy

May I be peaceful

May I be free from suffering

Notice how this feels in your heart … Are there any particular sensations you are experiencing? … Embrace them with an open mind and an open heart …

And now … Taking a moment to think about someone you love in this world … Allow yourself to be with this person right now … Imagine that they are standing in front of you … Heart to heart … Perhaps you can feel the depth of love that you feel for them … The happiness and joy they bring into your life … Think of a time when this person was suffering … Perhaps they experienced an illness, an injury, or an emotionally difficult period in their life … Notice how you feel when you think of their suffering … Directing the same phrases to someone who is dear to you, saying …

May you be happy

May you be peaceful

May you be free from suffering

And now … Bringing to mind a person who is neutral … Who you don’t know very well … Perhaps it’s a bus driver … Your neighbour … Or your postman … Although you are not familiar with this person, think of how this person may suffer in their life … This person may be suffering in their life too … They may have conflicts with their loved ones … They may have struggled with an addition … Or may have suffered illness … Extend your love and compassion towards this person now … Seeing if this wish can be as strong as the wish for your own or a loved one’s suffering … Silently recite the following phrases to this person …

May you be happy

May you be peaceful

May you be free from suffering

And finally … Bring to mind someone who has been difficult in your life … This may be a parent, a child, or a colleague with whom you do not get along … Although you may have negative feelings towards this person, acknowledge that they too have suffered difficulties in their life … Think of situation in which this person may have suffered …

Extend your love and compassion towards this person now, with a strong heartfelt wish that they may be free of their suffering … Seeing if this wish can be as strong as the wish for your own or a loved one’s suffering … And if you have difficulty wishing for this person’s suffering to be relieved, you may think of a positive interaction you had with this person … Perhaps there were times when you got along, laughed together, or worked well together … Saying the following phrases …

May you be happy

May you be peaceful

May you be free from suffering

Noticing how your heart feels … Noticing the state of your body and mind … Slowly returning to your surroundings … Bringing yourself back to the moment you are in … Breathing in … And breathing out … And when you are ready, open your eyes …

Remember … The light of compassion shines the brightest in the darkness, showing the courage to hold on until daylight … We hope you enjoyed this meditation practice by StarLight Breeze, and may you have a wonderful day.

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