Guided Meditation For Compassion + Positivity
Compassion defined by Google is; sympathetic pity and concern for the sufferings or misfortunes of others.
This meditation is perfect for when you feel like you are in a situation where you want to help others and wish you could do something, but don’t have too many options to act other than give your heart and well wishes.
Use this meditation to feel the kindness in your heart and to be able to send your positive energy towards the people who need it the most, including yourself.
This meditation allows you to take out your natural inclination for kindness and compassion. You feel it in your heart and it really allows you to feel out your own compassion while knowing you are sending out your positive and compassionate energy towards the person or people that need it.
Yes, this meditation may be more beneficial for yourself, but it grows your heart and your kindness which can multiply into even bigger events. I truly believe in small wins and this is part of the process.
Guided Meditation for Compassion + Positivity:
To get started:
Sit in a chair or in a position where you are at an equilibrium (i.e. one side matches the other).
You may notice some tension in your jaw, head, shoulders or anywhere else and I want you to let go and release those tensions.
Now that your body is at ease, take a full deep breath, exhale slowly and close your eyes.
Start with just noticing your breath. Not changing it in any way, but more so just watching your breath at its natural state.
Next, notice the surrounding noise around you and give them a word to define them. If that is too disruptive, no need to name them, just notice and breath through it.
Once you have identified the noise around you, I want you to do a body scan, starting at your toes and just noticing any tensions and any type of feeling on your body.
Once you reach the top of your head, take a deep full breath.
Person 1: A Loved One
Now, I want you to think of someone you have great affection for. This could be your parents, siblings, partner or whomever you have a great deal of love for. I want you to picture them in front of you and give them a loving gesture — which could be holding their hand, being by their side, or whatever feels most natural to you.
When you imagine their face, their eyes, or even voice, this will open your heart. Notice this feeling and notice what part of your body feels this. It could be happiness, tenderness, or a sensation all over your body. You will feel this the most if this person is someone you love unconditionally, but should work just as well with anyone you have an open, loving heart to.
Next, with this person in mind, looking at them, I want you to extend your love and warmth towards this person by saying:
May you find happiness and joy today. May you be healthy and safe. May you be free of pain and suffering.
Feel this out and see how this makes you feel giving out this type of love and warmth towards this person.
Person 2: Neutral
Then, I want you to imagine someone who is neutral to you. It could be the bus driver you see every morning; someone affected by a tragic event; someone you pass by at school or at work or maybe your mailman.
And with ease and calmness, I want you to extend the same wishes to this person:
May you find happiness and joy today. May you be healthy and safe. May you be free of pain and suffering.
Feel how different it feels to say this to someone you may not know or feel anything towards and how it is growing your heart.
Don’t judge it and try to give the same type of compassion you did with the person you loved above. This will truly open your heart and you will feel a different type of sensation in your heart that you did not with the first person.
Person 3: Yourself
Finally, I want you to imagine yourself. So, at this point there is two of you. You may give the same type of loving gesture to yourself as you did with the person you felt most compassionate for. This could be putting a hand on your shoulder or being by your side.
And now, I want you to repeat the same words:
May you find happiness and joy today. May you be healthy and safe. May you be free of pain and suffering.
You may even want to visualize receiving these benefits.
Now, feel out how this makes you feel giving this type of compassion to yourself.
Embracing and feeling out your compassionate heart that we have built at this point, I want you to finally go back to noticing your breath again.
Gently, notice the natural in and out breaths. Then, do a quick body scan and start to notice the noises surrounding you. Before opening your eyes, visualize the room you are in. Take a full, deep breath and slowly open your eyes.
End of meditation.
Why Compassion?
Compassion is one of the most powerful tools we all have and something that has the power to transform, not only our lives, but the lives of others. Furthermore, you can read more about the science behind all of this in this interesting article by New York Times, here.
When you watch the news, at times it can make you feel more of the negativity in the world and you may feel hopeless, but by going through this meditation, you will feel the good and believe that there is so much more positivity and kindness around you.
And when you feel like there is nothing you can do to help a loved one or a neutral human being, you can always send your positive wishes towards them.
Thank you for reading and let me know if you have any questions.
Until next time,
Ozzy
10 Morning Affirmations for Happiness, Love & Positive Energy
Good morning beautiful people! ♥
Mornings are the best.
Peaceful, relaxing, and a reflection of how the rest of your day will be.
If you don’t agree, then read on for these affirmations for positivity.
One of the best ways to ensure a good day is to start on a positive note.
If you want a full rundown of what I do most mornings, you can read it here.
Why Affirmations are Necessary:
Affirmations can seem like a nuisance, but it’s always the small steps you take in your day that reap the biggest results into a positive life.
So, don’t take the power of affirmations lightly — I promise, you will see a big difference in your life!
It is one of the best way to set a good tone for the day and allow for a positive start.
If you want to fully understand the effects of positive affirmations, read this.
Most people are “too busy” for affirmations. “Too busy” to put themselves first. But not you. You’re not like most people. You take control of your happiness and know that it’s a battle each day, but you’re a Warrior of your life, and don’t let life happen TO you, rather you MAKE it happen FOR you.
How to Get Started:
To get started with these affirmations for positivity, I would recommend meditating before saying these as to put you in a calm state of mind. It will get your body ready to feel these out even more strongly.
You may reap the rewards of positivity more this way, however, even if you want to say them while you are in bed, that is still better than not saying them at all!
It’s also important to note; do what works for you! Similarly, if you want to say them looking at yourself in the mirror, do that. If writing them down works, then do that! Finally, keep trying new ways of doing it, stick to one and build it into a habit.
By saying these affirmations out loud, you allow your brain to digest what you are saying and believe it to be true.
As silly as some of it may seem, give it a chance and watch the magic of affirmations take your life to the next level.
And honestly, when is the last time you called yourself beautiful? I think you should start now!
Life can be so hectic and harsh sometimes, but if we can’t give love and positive energy to ourselves, then we will never be able to receive it back.
By repeating the below phrases, you let your body know that you care for it and that you are here to nourish it.
Once your body believes it, your soul will be radiating with so much energy, love and peace.
I hope you give it a chance.
10 Morning Affirmations for Happiness, Love & Positive Energy:
- I radiate positive energy and greet the day with fresh eyes and a fresh mind.
- Today is a new day and a new opportunity to start fresh on an amazing note.
- Abundance flows through my day. I have all the happiness, love and positive energy I need today to have the most amazing day.
- In this moment, I give myself permission to release bad and toxic thoughts and allow the good energy to flow in through me.
- I am focused, excited and ready to take on whatever comes my way today with a beginners mind.
- I am powerful, strong and radiate so much positive energy.
- I feel so much joy and happiness in this moment and know that today is going to be a good day!
- I am beautiful inside and out and define my own beauty through my positive energy, compassion and abundance of love.
- I am eternally grateful to be alive today and have the chance to live a creative life.
- I am confident in my body, my voice and know that the most important day is today and I will live it exactly the way I want that bring me the most joy.
Namaste.
Hope you have a beautiful day and know that you are amazing. <3
Much love,
Ozzy
READ MORE“You were given this life because you are strong enough to live it.”
Ain Eineziz