It is necessary to learn that you are worthy of being loved.
These teachings tell us that you can search the whole tenfold universe and not find a single being more worthy of love and compassion than the one seated here,
Yourself.
Find yourself a posture that can support you during this practice of generating compassion.
Feel free to lie down for this practice.
Start by feeling the body resting,
Supported by the chair or by the floor,
Perhaps by a bed.
Ultimately feeling the body supported by the earth.
Notice your breath.
Notice how it is in this moment.
If at any point during the practice the mind wanders,
Gently guide the attention back to the breath,
To this moment.
Begin again and pick up with the instructions just wherever I happen to be.
Feeling the breath.
I'm going to begin this practice of generating compassion by starting with somebody who is dear to you.
Bring to mind somebody who you have care and affection for.
Take some time to bring them to mind.
Decide on just one person today.
This might be somebody who you've just met,
Whom you care for.
Might be somebody who you've known for a very long time.
Bring to mind somebody who you care for.
Somebody perhaps that you love dearly.
As you think of them,
Feel your love for them.
Feel that natural caring that arises.
Take a few breaths.
Now become aware of their struggles,
Their sorrows,
The burdens that they experience in their own life,
Difficulties that they may be having.
Notice how your heart naturally wants to extend comfort.
Naturally wants to wish them well,
To soothe their pain.
To begin to open further,
Whisper in your own heart and mind some of the phrases of compassion.
Picturing this person saying softly,
May you be held in compassion.
May your pain and your sorrow be eased.
May you be at peace.
May you be held in great compassion.
May your pain and your sorrow be eased.
May you be at peace.
May you be held in great compassion.
May all your pains and all your sorrows be eased.
May you be at peace.
Allowing your compassion to deepen as you repeat these phrases.
Now take a moment to imagine that this loved one has turned their caring gaze back to you.
They are returning the feelings of care and compassion to you.
Imagine them looking at you with love and compassion.
Imagine that they are aware of the measure of sorrows,
Burdens,
Difficulties,
Betrayals that you have experienced in your life.
Imagine how they would feel if they were aware of all of your suffering.
Imagine how they would feel if they were aware of all of your struggles,
Your losses,
Betrayals,
Your fears and confusions.
And your deep pain and injuries.
Sense how their heart opens to you.
Feel their love transforming into natural mercy and compassion.
See yourself through their eyes.
Imagine that they are returning your words of care and compassion to you.
May you be held in great compassion.
May all your sorrows and pains be eased.
May you be at peace.
May you be held in great compassion.
May your pains and your sorrows be eased.
May you be at peace.
Now recite these words for yourself.
Allow it in.
May I be held in great compassion.
May all my pains and all my sorrows be eased.
May I be at peace.
May I be held in great compassion.
May all my pains and all my sorrows be eased.
May I be at peace.
May I be held in great compassion.
May all my pains and all my sorrows be eased.
May I be at peace.
Breathing gently.
Staying with this practice of self-compassion as long as you can.
If it's helpful,
Place a hand on your heart.
Touching the body with gentle kindness and compassion.
Spend some minutes reciting these words of care and compassion.
Allow the heart to open.
Be gentle with whatever is arising.
Be compassionate to whatever is here.
When you feel ready and if you choose to,
Extending your compassion further to others that you know,
One at a time.
Letting yourself envision loved ones,
Friends,
Community members.
Holding the image of each of them in your heart.
Feeling your love for them.
Aware of the burdens,
Difficulties,
Losses,
Betrayals they experience in their life.
Wishing them well.
May you hold your sorrows and struggles in great compassion.
May you be held in great compassion.
May your pains and your sorrows be eased.
Breathing gently.
When you're ready,
Opening your compassion further to other groups of people.
Gradually including friends,
Neighbors.
And then opening your heart to the worldwide struggles of people,
Animals,
And to all beings that suffer in the world.
Extending compassion to those who are easy to love.
And then to those who are difficult.
Finally,
Even to those causing difficulties.
Offering compassionate wishes to all.
May your sorrows be held in compassion.
May your pain and your struggles be eased.
May your hearts be at peace.
May your sorrows be held in compassion.
May your pain and struggles be eased.
May your hearts be at peace.
And at last to complete this circle,
Bring compassion back to yourself.
Allow all that you've extended out to come back to you.
Allow that love and compassion to come back in.
Holding yourself with this spirit of compassion,
Silently repeating.
Just as I wish well for all those around me,
May I too be held in great compassion.
Just as I wish well for all those around me,
May I too be held in great compassion.
Feeling the compassion for yourself in all parts of the body,
In all cells of the body.
May my pains and my sorrows be eased.
May my body be healthy and strong.
May I be happy and free from suffering.
Thank you for watching!
