There are many meditations available online with lovely music and verbal guidance. I have used the one below multiple times while practicing to improve my ability to be more self-compassionate and compassionate with others.
1. Close your eyes or soften your gaze down your nose.
2. Breathe gently a few times. Use rectangular breathing if you are having a hard time slowing
your mind.
3. Think of someone in your life that you care about. It can be a person or even a beloved pet.
Imagine that person looking directly into your eyes as you continue to breathe gently. Share
your heart with this person by stating, “May you be happy, healthy, and free from fear.”
4. As you continue breathing gently, think of your heart space and tell yourself, “May I be
happy, healthy, and free from fear.”
5. Continue breathing and visualize an acquaintance, someone you are not very close to. Tell
them, “May you be happy, healthy, and free from fear.”
6. Keep breathing gently and think of someone you dislike or have had issues with. Imagine
that person sitting in front of you. Once again, tell this person, “May you be happy, healthy,
and free from fear.”
7. Breathe slowly for a few breaths as you think of your heart space.
8. Imagine the feelings from your heart filling your body, the room you are in, and the building
you are in. Slowly expand this feeling until it embraces the entire planet.
9. Imagine you are on the space station looking at our planet, embraced in the feelings from
your heart. Tell the people of the world, “May you be happy, healthy, and free from fear.
10. Continue breathing and end by thanking all the people you included in this meditation,
including yourself.
11. As this meditation practice draws to a close, place your hand over your heart, slowly open
your eyes, and smile.
