Guided Experience 5A • A Somatic Compassion Breathing Meditation

Contents

Return to Week 5 Resources • Self-Compassion

Return Home to The Blue Healer 17-Week Pet Grief Online Support Program

Guided Experience 5A • A Somatic Compassion Breathing Meditation

Inspired by the Buddhist practice of Tonglen and adapted as a somatic healing tool, this compassion-breathing meditation is a foundational practice for emotional release, self-healing, and somatic restoration. It helps you do the two most essential things required for healing: feel emotion in your body and respond with loving compassion. This style of diaphragmatic breathing also activates your parasympathetic nervous system, helping calm your mind and regulate your nervous system.

Estimated Time Required: 10 – 20 minutes or more

</aside>

You Will Need: Your Healing Book, a writing instrument, and a safe, sacred space

</aside>

1. Set a Positive Intention for Healing

Write down a positive intention for healing including the phrase for the Highest Good. Include any religious or spiritual intentions that work for you.

Keep it simple when needed:

Intention: to clear and heal as much as I can for the Highest Good.

</aside>

Or expand, including words that describe what you’d like to release, and what you’d like to experience:

I am here to clear, heal and release as much pain and patterning as I can for the Highest Good. I am here to release sadness, fear, and depression. And I am here to experience as much comfort, relief and calm as I possibly can. It’s my intention to grow into new levels of self-compassion and authentic loving for myself.

</aside>

2. Practice Belly Breathing

Place your right hand on the center of your chest (your heart chakra or Huge Heart).
Place your left hand on your belly, just below your belly button.
Inhale so your belly and your left hand gently but noticeably rise, while your right hand on your chest remains mostly still.
Exhale so your belly lowers and your left hand drops, consciously emptying your lungs. Your right hand remains mostly still. You may breathe out through your nose or mouth, whichever feels most relaxing.
Continue for a few rounds until you find the natural rhythm of deep belly breathing.

3. Three Belly Breaths for Compassion for Another

First, allow yourself to become aware of the pain or suffering of another whom you deeply care about. This could be a person, an animal, a group, or even a situation.
With your right hand still on your chest and your left hand on your belly, inhale so your belly rises, and at the same time, feel empathy for another’s pain or suffering. Allow yourself to feel deeply with them.
As you exhale and your belly drops, allow yourself to feel loving, compassionate warmth radiating out from your chest toward another. Let yourself feel your love for them deeply.
Repeat this inhale and exhale twice more, for a total of three breaths.

4. Three Belly Breaths for Self-Compassion

Allow a moment of pain or suffering in your life to come up. It may be related to your grief or something else. Remember, all your experiences are connected, so it doesn’t really matter which one you choose.
With your right hand still on your chest and your left hand on your belly, inhale so your belly rises, and this time allow yourself to fully feel your own pain and suffering.
As you exhale and your belly drops, imagine loving, compassion, and warmth radiating out from your chest, for your whole self. Allow yourself to feel deep compassion for yourself and your pain.
Repeat this inhale and exhale twice more, for a total of three breaths.

5. Three Belly Breaths for Embodied Healing

With your right hand still on your chest and your left hand on your belly, inhale so your belly rises, and this breath allow yourself to feel whatever is present.
Exhale, allowing your belly to drop. Allow yourself to feel love, compassion, and warmth radiating out from your chest.
Inhale again, drawing your own love, compassion, and warmth into your belly.
Exhale, sending even more love, compassion, and warmth outwards.
Inhale deeply, filling your whole body with your love and compassion.
Exhale, releasing love and compassion from your whole body into the world.

6. Write Down Awareness

Return to natural breathing and relax. Write down any awareness that comes forward.

7. Thank and Reward Yourself

Thank yourself for having the courage to feel. Feel gratitude for yourself. Reward yourself for completing this experience. Treat yourself with something that feels supportive and celebratory.

Amazing ❤️‍🔥 That’s Week 5 Complete 🏆 🎉 😁 🙌

[NEXT] Continue to Guided Experience 5B • Allowing Self-Compassion

[BACK] Return to Chapter 5 • Compassion: The Key to Healing Grief

<aside> 📹

WATCH Week 5 Recording The magical missing link.

</aside>

Go to 🌈 Live Calls • Last Call for 2025 is December 23

Go to 🌈 Rainbow Bridge Recordings

Go to All Weekly Resources