Welcome to this practice on freedom through compassion.
Recognizing that when we cultivate compassion,
We develop the intention and the capacity.
To transform suffering.
In ourselves and in others.
Please get into a comfortable position.
Whether sitting,
Or lying down.
You may even choose to stand or walk.
Whatever is comfortable for you in this moment.
You may consider closing the eyes.
Raven softening the gaze.
Settling into the posture that is most supportive for you.
I will put this back where I had put it.
We all do.
Begin to notice your breath.
As your inhale becomes deeper.
And your exhale longer.
Notice the sensation of being present.
Here.
And now.
There's nowhere to go.
Nothing to do.
Just being here right now.
You'll see now.
We'll begin by gently directing awareness towards your own body.
And your own suffering.
This may be a direct experience.
Like physical pain.
Difficult emotion.
Or perhaps a painful memory.
So you may have a more general sense of suffering in life at this moment.
Maybe financial instability.
Grief or loss.
Perhaps racialized or gender trauma.
And as you connect with yourself as a being suffers.
Notice if there is any tension in the body.
Taking a few deep breaths,
Imagine breathing that breath.
The kind and loving breath.
Into those places of tension.
Anywhere in the body that feels painful or uncomfortable.
Anywhere you are experiencing sickness.
Discomfort.
Anywhere you are ill at ease.
With each breath,
Allow yourself to soften.
Into the ground beneath you.
That holds you.
That supports you.
You may also appreciate any aspect of your experience that is pleasant.
Where there is less discomfort.
Or absence of pain.
Allowing yourself to be resourced.
By these sensations for as long as they last.
Now you may offer yourself.
A few words of compassion.
Allowing them to support your intention for transformation.
May I be happy.
May I be well.
May I be free from suffering.
Now bring to mind other people in your life.
Family,
Friends.
Coworkers,
Neighbors.
Anyone in your community.
You might specifically bring to mind.
Those who are suffering from violence.
Or systemic oppression.
Notice what it feels like to bring them into your practice.
I acknowledge that the work of decolonizing our minds and our bodies is heavy work.
And that rarely are any of us healed in isolation.
For healing is an act of communion.
Hold yourselves and others.
And compassion.
As you meet any difficult aspects of your experience arising.
Imagine compassion flowing from your heart into the heart of others.
Remember that others just like us experience suffering.
And long for freedom.
Direct these phrases of compassion toward them as an act of shared intention for healing and justice.
May you be happy.
May you be well.
May you be free from suffering.
Now begin to expand the circle of your compassion to include all living beings everywhere.
People,
Animals.
Plants and the whole of the living universe.
From the microorganisms in the soil.
To the expanse of stars in our galaxy.
Imagine compassion flowing out of you towards all of life.
Wishing for the easing of suffering for all beings everywhere.
Remembering that all beings wish to be liberated from suffering.
And offer these final phrases.
Holding a vision of collective healing.
May all beings be happy.
May all beings be well.
May all beings find freedom from suffering.
We conclude with a gentle transition.
Back into our present awareness.
Thank you for your practice.
