Thank you for putting aside this time to meditate with me. The ancient form of compassion

meditation that we're about to practice together cultivates empathy toward yourself and others.

Studies show that it decreases stress as well as increasing your happiness quotient.

Let your eyes gently close and allow yourself to be curious about what you're going to experience.

Now roll your shoulders back. Move the shoulder blades together

and let them slide down your back as if you are tucking a pair of wings behind you.

This opens the chest and helps you to breathe deeply and naturally.

Now rest your palms lightly on your uncrossed thighs or cut them together comfortably in your lap as we

relax the head the torso and the lower body.

We start by bringing your attention to the head.

Now imagine that you can breathe gently and easily into your brain.

Let the breath relax that the busy brain

begins the process of letting go

so that the natural deep relaxation and balance of your body can emerge and breathe now into your eyes. Letting each breath soften the eyes. Imagine that you can breathe into your ears. Letting yourself enjoy the sensations of letting go that deepen with each out breath. As you breathe can feel the air moving gently within the passages of your nose.

Enjoying the sensation of breath itself. self.

Breathe into your jaws.

Every out breath into your jaws.

Every out breath is an opportunity to relax back into your mouth.

And as you breathe into your throat,

let it open and soften.

Feel that

feel that relaxation moving down your shoulders, like a warm stream that fills your arms, hands and fingers.

...