Find the meditation posture.
Push the crown of the head up towards the ceiling.
Now take a deep,
Deep breath.
And exhale.
Once again,
Super deep breath in.
And exhale.
And once again,
Super deep breath out.
Good,
All right.
Now,
Now feel into ease,
Happiness.
Feel into being loved,
Being delighted in,
Having high self-esteem.
And also have total faith that you can do this.
And also feel into compassion.
So the recognition of suffering and the desire that suffering decrease.
So feel into compassion towards yourself and towards others.
So this capacity to recognize suffering and then desire and act in such a way to decrease that suffering.
Good,
All right.
Now,
See yourself moving through life,
Just moving through your normal adult life.
And now see yourself encountering people.
And now feel into this total openness,
Acceptance,
And valuing of those others that you meet on your path.
You might kind of repeat the mantra to yourself,
May you be happy,
May you be happy.
May you be happy.
And also notice how there's this intense interest in the other,
Like this very sweet,
Appreciative joy and curiosity.
When you see the other,
You just can't help but smile.
You see so much good in the other.
And you can really feel your heart swell with love towards the other,
With appreciation.
And now notice how it's quite interesting and curious how there's no self-concern when you're focused lovingly on the other.
There's no anxiety about yourself.
That's right,
Keep going.
Okay,
Good.
And now,
Let's move on to understanding the suffering of others and having compassion towards them.
So now,
See yourself moving through your daily life,
Encountering others,
The kind of people that you see daily or with frequent visits.
And now,
Notice how there's this sensitivity in you around their suffering.
Like they suffer just like everybody else.
And now,
In terms of their suffering,
Or rather when you see their suffering,
There's something about that that pulls at your heartstrings,
That touches you.
And also notice how there's this motivation to do something about it,
To help them.
And then even see yourself helping them.
Maybe it's just comforting them,
Listening to them.
Maybe it's actively helping them with their problem.
And now,
Notice how this comes from a place of plenty.
In you.
That's right.
Keep going.
And really feel into the motivation to help,
The motivation to relieve the suffering in the other.
That's right,
Keep going.
Good,
Good.
Making a deep impression of that.
Okay,
We'll keep meditating,
But let's just go ahead and for a moment pause and reflect what this was like so far.
So to be clear,
We kind of worked on wishing others well,
Appreciating them,
And also recognizing their suffering and having compassion towards them.
Just take a moment and reflect on what this was like.
What did you learn?
Also I'd encourage you to notice how you didn't think about yourself,
Or you didn't,
Likely you didn't have any self-related or self-referential anxiety when you were visualizing,
Delighting in others,
Wishing them happiness,
Or wishing them a resolution to their suffering.
Reflect on that for just a moment.
Right,
And now reflect on what your life would be like if you remember this more frequently.
How would this transform your life?
How would this transform the lives of others?
If you were to remember this posture more often,
And just reflect on it,
See the benefits and the problems that could arise.
Good,
Good.
Good,
Good.
All right,
Now go ahead and dissolve the scene.
I'm going to count from five to one.
When I get to one,
You'll be awake and present in the room,
Settled in the experience.
Five,
Four,
Three,
Two,
One.
Awake and present in the room,
Settled in the experience.
