Welcome to this mindfulness practice focusing on the quality of compassion.
As the Dalai Lama often says,
If you want others to be happy,
Practice compassion.
If you want to be happy,
Practice compassion.
Humanity cannot survive without empathy,
Understanding,
Sensitivity and kindness.
We all need to be compassionate towards others.
We all need to be open to receive it from others.
And most importantly,
We all need to be compassionate towards ourselves.
If we cannot be kind to ourselves,
We cannot be kind to anyone else.
It really is that simple.
Come into the moment.
We come into it with no expectations,
Attitudes or rigid ideas.
We draw our attention to the heart center,
Anchoring the mind to the heart,
Opening the heart to reflect upon some of its qualities.
Such as understanding,
Kindness and love.
When we come into stillness,
We can sense the feelings of love and compassion flooding into our heart area.
We can do this just by thinking about a person,
Situation or even a pet that has given us great joy.
And we can observe that glorious flow of love and warmth that emanates to the very core of our being.
Whether you're sitting or lying down,
Ensure you are comfortable.
Cover yourself in a light wrap or blanket for security and ease.
Rest for a few moments.
Being aware of the sounds around you and the air that moves past you.
Feel the sensation of breathing in and breathing out.
Your breath nourishes your body as you inhale and soothes your body as you exhale.
Allow your breath to find its own natural rhythm,
Gentle and slow and soft.
Your body yielding,
Your breath releasing.
Perhaps you would like to use words floating on the in-breath and floating on the out-breath.
To assist you to slow down and to be focused.
Words such as peace,
Peace,
Ease,
Ease,
Stillness,
Stillness,
Love,
Love,
Kindness,
Kindness.
Open out through the chest as though your heart is reaching out.
Become aware of your heart center,
Draw your mind to the heartbeat.
Sometimes we can tap into the heartbeat and sometimes not.
The sensation can be almost indiscernible.
And outside of our conscious hearing.
Take a moment to reflect upon some of the qualities of the heart.
Joy,
Understanding,
Purity,
Kindness.
Come into stillness and sense the feelings of love and compassion flowing into your heart area.
Perhaps you can draw attention to your hands.
You may sense a slight pulsing in the palms of your hands as though you're holding your heart in your hands.
Draw your attention back to your heart.
Notice it's beating.
The sound of the heart.
Ah,
Na,
Ha,
Ta.
Ah,
Na,
Ha,
Ta.
Ah,
Na,
Ha,
Ta.
Ah,
Na,
Ha,
Ta.
Ah,
Na,
Ha,
Ta.
Ah,
Na,
Ha,
Ta.
And notice your belly.
Soft belly.
Notice when you soften your belly,
It softens your heart center.
Soft belly.
Soft heart.
Soft heart.
Soft belly.
Ah,
Na,
Ha,
Ta.
Ah,
Na,
Ha,
Ta.
Ah,
Na,
Ha,
Ta.
Ah,
Na,
Ha,
Ta.
Open heart.
Open heart.
Open heart.
I shall remain silent for a little while as you remain at your heart center,
Being present,
Being calm.
You'll hear my voice soon again.
And if the mind is playing,
Just draw it back to your heart center,
Patiently guide it back to the present.
Om.
Saraswati Nama.
Jai Ma.
Ah,
Na,
Ha,
Ta.
Ah,
Na,
Ha,
Ta.
Ah,
Na,
Ha,
Ta.
Ah,
Na,
Ha,
Ta.
Soft belly.
Soft heart.
Soft belly.
Soft heart.
Breathe with ease.
Breathe with ease.
It's kindness that matters.
Kindness.
Kindness.
Soft heart.
Soft belly.
Soft heart.
Breathe with ease.
Breathe with ease.
It's kindness that matters.
Kindness.
Kindness.
Gently draw your hands to your heart now.
Rest one on top of the other.
Notice the warmth from your hands to your heart,
Your heart to your hands.
Notice how you're feeling.
We can reject everything else.
Religion,
Ideology,
All received wisdom.
But we cannot escape the necessity of love and compassion.
This then is my true religion,
My simple faith.
In this sense,
There is no need for temple or church,
For mosque or synagogue.
No need for complicated philosophy,
Doctrine or dogma.
Our own heart,
Our own mind is the temple.
The doctrine is compassion.
Love for others and respect for their rights and dignity.
No matter who or what they are.
Ultimately.
These are all we need.
So long as we practice these in our daily lives,
Then no matter if we are learned or unlearned.
Whether we believe in Buddha or God.
Or follow some other religion or none at all.
As long as we have compassion for others and conduct ourselves with restraint out of a sense of responsibility.
There is no doubt we will be happy.
Words from the Dalai Lama.
Om Shanti Shanti Shanti Peace,
Peace,
Peace.
Om Shanti Shanti Shanti Om Shanti Shanti Shanti
