I’m Karen Baker, a graduate counseling intern for Crossroad Counseling Associate, supervised by Rick Reynolds.

In this video, I'll lead you through a short, guided meditation on compassion specifically for anxiety. Opening our hearts by practicing self-compassion and compassion for others can help us accept and give space to our own anxieties. In this meditation, we will extend compassion to a loved one. Let me preface this and say that it can be anyone. It doesn't have to be your partner. It could even be a younger version of yourself.

Experiencing betrayal is deeply traumatic. Your entire being and whole self can become dysregulated at any moment's notice, and amid deep hurt, compassion for others and even for yourself might seem impossible, and of course, it does.

But I encourage you to follow along, take what works for you and leave what doesn't, and just notice what shows up, without judgment or criticism. Sometimes focus and kind attention are all we need to feel more peaceful and at ease. Deepening our capacity to share compassion with others also deepens our ability to share empathy.

If you can't follow along now, bookmark this video and listen to it later when you need help coming back to the present moment or feeling more grounded.

I invite you now to take a moment to pause this video, adjust your space and find a comfortable seated position to relax.

Remember, if your mind wanders, it's okay. You're human. And if distressing or intrusive thoughts arise, lovingly invite those thoughts to step aside for the next few moments.

Notice your breath.

Notice what is beneath you and how it's supporting you.

Draw your awareness to the natural cadence of your breath.

Notice the feeling of the air flowing in and out of your lungs.

Notice the temperature of the air as it flows in and out of your nose.

Inhale through your nose and expand the bottom of your belly, your chest, and your shoulders. Imagine your breath traveling through you like an ocean wave. Then, slowly exhale through your nose, depleting from your belly, your chest, and your shoulders.

Again, inhale through your nose, filling your belly, your chest and your shoulders. Hold. And slowly exhale, lengthening your exhale, dropping your belly, your chest, and your shoulders.

Once more, inhale through your nose, filling up the bottom of your belly, your chest, and your shoulders. Pause. Exhale slowly through your nose, depleting your belly, your chest, allowing your shoulders to fall.

Now, allow your breath to return to its natural cadence. Take note of how you're feeling right now in your body, heart, and mind.

Ask yourself what is present in your body. Maybe you notice physical sensation, discomfort, or ease.

Notice with compassion and curiosity and without agenda.

Then, check in with your heart space. What emotions are present?

Notice with compassion and curiosity, without agenda.

Check in with your mind. What is present in your mind? What stories? Positive or negative?

Observe felt sensations or the emotions that arise with these stories. Notice with compassion, curiosity and without agenda.

Notice what arises without self-criticism or judgment. Notice what's here with an open heart, loving-kindness, and a sense of compassion.

And with an open heart, breathe in deeply loving-kindness and compassion.

Let it fill and absorb into every muscle and every cell.

As you breathe out, imagine a warm, compassionate light or energy radiating out of all of you.

I invite you to build on that sense of compassion by repeating the following phrases either softly to yourself or just let these words wash over you. And with each phrase, let that compassionate energy grow:

• These feelings are not mine alone to carry.
• Many others understand and feel the same way I do.
• I accept these feelings, thoughts, and emotions as a part of the shared human experience.

Radiating all around you, breathe in this loving-kindness and compassion. Let it fill and absorb into every muscle and every cell. As you breathe out, imagine that compassionate energy coming from the center of your heart, filling the space around you.

Notice again what reactions arise in your body, heart, and mind.

Be kind to yourself. Accept how you are feeling right now and extend yourself compassion.

Now I invite you to bring to mind a loved one - someone you know personally, someone very dear to you. Visualize them sitting across from you. Take note of this loved one and all of their complexities.

Notice they, too, feel anxious difficulties or pain. They, too, have good and bad days. See all of their hardships. See all of their joy. Notice their suffering and their struggles, even the struggles that they try to hide.

And that they, too, have struggles that they may or may not know anything about.

I invite you to turn your palms facing up and imagine in one hand that you can feel what your loved one might be feeling.

In your other hand, you hold this loving, compassionate energy. Breathe in this loving, compassionate energy. As you exhale, send this warm, compassionate energy from the center of your heart, sharing the compassion you have for your loved one, bringing them peace and joy.

Notice what it feels like to bring the same comfort and joy that this loved one gives you. Then, send them the following phrases:

• What my loved one is feeling is not theirs alone to carry.
• Many others feel the same way they do.
• May they accept these feelings, thoughts, and emotions as a part of the shared human experience.

From your compassionate heart to theirs, send them kindness. Send them acceptance and send them compassion. See them having received your compassion and love. See their ease and see the joy they experience as they understand that they are not alone.

Now, I invite you to visualize yourself sitting across from you. See yourself and all of your beautiful complexities of being human. See your good days and your bad days. Notice your anxieties, struggles, and pain. Notice all of your joy, hardships, and strengths.

And notice with compassion all of the struggles that you try to hide. Then, with love and compassion in your heart, breathe in deeply.

As you exhale, imagine that warm, compassionate energy coming from the center of your heart. Extend that compassion toward yourself and tell yourself the following phrases:

• What I feel is not mine alone to carry.
• Many others feel the same way I do.
• I accept these feelings, thoughts and emotions as a part of the shared human experience.

Visualize yourself accepting this compassionate energy. Notice the ease that drifts over you as you recall that you are not alone. You can notice joy and pain equally, and others, because you, too, have experienced joy and pain.

If you find yourself struggling to embrace compassion for yourself or extend it to others, see if you can accept that it's a struggle right now and observe without judgment that it might be a struggle, for now.

Notice that this compassion and acceptance is accessible whenever you are ready.

I invite you to inhale, filling up the bottom of your belly, chest, and shoulders.

Exhale slowly through your nose, depleting from your belly, then your chest, allowing your shoulders to fall.

Once more, inhale, filling up your belly, your chest, and your shoulders.

Then exhale, sticking out your tongue and saying, “haaah”.

Allow your breath to return to its natural cadence.

Slowly start to wiggle your fingers and toes. Roll out your wrists. Roll out your neck and shoulders. Notice the floor, the chair, or the bed beneath you. Notice the temperature in the room. Notice the feeling of your clothes. Stay here for as long as you need to. Continue to marinate in this sense of compassion.

Whenever you're ready, flutter your eyes open and note the room that you're in. Notice how you're feeling right now in your body, heart, and mind.

Allow yourself to soak in the compassionate energy you have shared with others and yourself. That which we give, we also get back in return. I invite you to continue to practice kindness, acceptance, and compassion.

Remember that you can always come back to this meditation and use it at times of dysregulation.

Be well and keep breathing. I'll see you in the next video.