Hello everyone,
I am Bante Sujata,
The loving kindness monk.
In my time working with people,
I see so many struggles with finding compassion after someone has hurt them or they have experienced systemic injustice.
This meditation is for you.
Please take a long deep breath and settle in.
Becoming aware of breathing in,
Aware of breathing out,
Notice the back and forth nature of your breath.
Become aware of your body,
Take a moment and scan from the top of your head to your feet,
Releasing and consciously releasing tensions.
Now aware of your heart,
Visualize it opening,
Notice its tenderness.
Be aware of your emotions without judgement,
Holding them in compassion,
Smiling,
Easing,
Releasing with your breath.
Now begin to notice your own suffering of injustice.
Be aware,
Notice how it manifests in the body emotions.
All this suffering in compassion is this suffering with your breath.
Be aware of this suffering as a pattern in the world.
Think softly about how it affects many so people in the world.
Feel gently the understanding of this pattern of suffering,
Offer in compassion,
Send ease and wish for relief for the whole world.
Notice the suffering of marginalised people,
What are you aware of?
See specific,
Feel it in your body,
In your emotions,
Hold on to your open hearted compassion and send ease and relief to the world.
Return to awareness of your breath,
Ease again,
Release any tension that has risen.
Notice suffering of privileged people,
See specific guilt,
Disconnection.
Feel this energy,
Hold it all in compassion,
Release,
Ease,
Send relief.
Return to awareness of breath,
Body,
Heart.
May you be well,
May you be happy,
May you be peaceful,
Choose loving kindness.
