Breathing with an open heart

This practice helps you nourish yourself with compassion and gently share it with others, creating a balance between giving and receiving. It is a way to reconnect and cultivate closeness, even when you feel distant.

1. Arrive

Take a moment. Sit or stand in a way that feels comfortable. Take a few slow, deep breaths, and place a hand on your heart if it feels soothing. Allow yourself to arrive fully in the present moment.

2. Breathe in kindness

Bring your attention to your breath and notice the gentle rhythm of each inhale and exhale, finding your natural pace. Now focus on the in-breath.

With each inhale, imagine filling yourself with something you need right now:

• peace
• strength
• calm
• courage
• joy

Let this quality spread through your body. Silently say to yourself: “In for me.”

3. Breathe out compassion

Now bring your attention to the exhale. Bring to mind someone you care about. With each out-breath, imagine sending them kindness, compassion, or any quality you have cultivated and wish to share. Silently say to yourself: “Out for you.”  Let the compassion flow gently toward this person.

4. Find your balance

Continue breathing: “In for me, out for you.”

If needed, adjust the rhythm:

• “One for me, one for you”
• “Two for me, one for you”
• “In and out for me”

Choose what feels right in this moment. Remember: caring for yourself allows you to care for others.

5. Close gently

Let go of the phrases and return to your natural breath. Notice how you feel. When you are ready, slowly open your eyes and continue with your day.