Finding a comfortable pose,
Sitting or lying down,
In which you can be both concentrated and relaxed.
Maybe for a moment feeling the contact to the floor,
Sitting up a little more,
Releasing tension into the floor,
Relaxing your shoulders,
Your face.
And then bringing awareness to your heart and breathing in and out from your heart.
Just feel your breath move into your heart and then from your heart out,
Connecting with that heart space.
And then bringing to mind a person,
It could also be your pet,
That you love dearly.
And seeing that person in a moment when they're truly happy,
Smiling,
Laughing,
Dancing,
Jumping,
Being absorbed in an activity they really love,
Cracking a joke,
Whatever it is that makes them really happy.
And just see their happy face.
Really see that face in front of your inner eye.
The way they smile,
They laugh and you're just happy and at ease.
It could also be that you're just in this place of freedom of worry,
Somewhere in nature,
Doing something they love and you just know to just feel that they're so happy in this moment right now,
Radiating happiness and joy.
Really watch them in front of your inner eye and let this image sing into your heart,
Breathing through the heart space.
And letting that feeling of compassionate joy mudita manifest in your heart.
Being happy and joyful for that person who you really love.
And then thinking of somebody else you love dearly and seeing them happy their way.
Their laughing,
Smiling,
Relaxed face,
Activity they really like doing.
And again,
Really seeing them.
See if you could touch them right there in front of your inner eye.
And letting that image sing into your heart,
Breathing through your heart space,
And let it awaken that sensation of compassionate joy.
And then seeing another face,
Another person you love dearly,
Or again your pet,
Your dog jumping up and down when you come home or something.
Just an image of profound happiness and ease.
That smile,
That laughter,
Or that face that the person that's absorbed in an activity that they really enjoy.
Really allowing that image to manifest in your awareness.
You can really feel that compassionate joy for this person at the moment.
And maybe seeing all these three people together or a pet in the middle.
And like a sun shining from your heart,
Feel that shining of compassionate joy from your heart towards those people you love.
Like the sunshine sparkles in the middle of your heart center and lights your entire body,
Lights the entire room,
Touches the people in this room,
Spreads out into this neighborhood.
Like the rising sun over the mountain peaks towards those people you love.
And you sit here with a sunshine of compassionate joy in your heart.
Just this joy that wants to be shared with others.
And the more you share it,
The more it gets.
This matching of when you share your sorrow,
It gets half.
And when you share your joy,
It gets double.
Spread that joy,
The happiness for others,
For their joy,
For their ease,
All the way over the mountain peaks,
Out towards the people you love.
And it's shining further out towards all those people who you care about.
Shining even further,
Even to those people you have a hard time with.
And even further out to the people who are suffering,
Sending them this deep joy and compassion that's within it.
This kindness,
This well-wishing that spreads from your heart out into this world.
And sit for a moment with that joy shining from your heart.
In your heart,
Into your own being,
And out as far as it reaches.
Like that big sun of compassion and kindness out there in the universe is shining for all of us,
All the time.
No need to earn its benevolence.
Fight for it,
Prove ourselves.
It's just there shining for us.
And just like that,
Your heart of joy is shining out.
It's like you're bathing in the sunshine.
Those golden rays of joy and compassion and kindness bathe you.
And everything around you.
