Hello my dear friends.
Today we will meditate together.
The world feels loud and heavy sometimes.
So many opinions.
So much fear and blame.
Politics.
Culture.
Religion All of these can separate us.
When we forget our hearts.
We are not here to change anyone's mind.
We are here to clean our own heart.
When the heart is clean.
Wisdom appears by itself.
Please find the comfortable posture.
You may sit or lie down.
Let your spine be gentle and tall.
Close your eyes.
Take a deep breath in through the nose.
And let it out slowly through the mouth.
Again.
Breathe in.
.
.
Hold.
Release,
Breathe out.
Let the body soften.
Let the breath remind you.
I am here.
I am safe.
Feel the weight of your body.
Resting on the earth.
Notice the points of contact,
Your seat,
Your feet.
Your hands.
As you breathe in.
Silently sing.
Yeah.
As you breathe out,
See.
Now.
Two words.
Here and now.
Peace is not somewhere far away.
Not in Washington.
Not in the news.
Not in another person's behavior.
Places right where your feet touch the floor.
Breathe and know the truth.
Now bring your attention to the center of your heart.
Or your chest.
Now feel your heart.
Maybe.
It feels tight.
May be tender.
Whatever you find is OK.
Imagine.
Warm sunlight.
Touching this place.
Melting any hardness.
If sadness or anger comes,
Smile gently toward it.
Now say quietly to yourself,
Three times slowly.
I am well.
I am happy.
I am peaceful.
Again,
Slowly and kindly.
I am well.
I am happy.
I am peaceful.
If emotions rise,
Let them.
You are not fighting them.
You are bathing them in kindness.
The practice is not to get rid of feelings.
But to love them until they relax.
Now think of someone who sees the world differently from you.
Maybe they vote differently.
Believe differently.
Speak differently.
Picture this person clearly.
Notice what happens in your body when you think of them.
Breathe into that feeling.
And offer these words three times very gently.
May you be well.
May you be happy.
May you be peaceful.
You don't have to agree with them.
Loving-kindness is not approval.
It is the choice.
Not to poison your own heart.
Sometimes I remind myself Bunty.
You don't have to like someone to love them.
That is real practice.
Keep breathing.
Sending these wishes again.
May you be well.
May you be happy.
May you be peaceful.
Let the image fade away.
Like a cloud dissolving into the sky.
Now bring to mind your whole community.
Neighbours co-workers Strangers in traffic people on television,
Each one trying to be happy in their own way.
Some succeed.
Some feel.
.
.
All are learning.
See them surrounded by gentle light.
Whisper softly three times.
May we all be well.
May we all be happy.
May we all be peaceful.
The world is like a mirror.
If we want more peace.
We must.
Show it our peaceful face.
That is how noble friendship begins within ourselves.
Now,
Let the words feed.
Rest quietly.
With your breath.
If thoughts come,
About politics.
Fear,
Injustice.
See them like clouds drifting across the sky.
You don't chase clouds.
You just let them pass.
That's a great question.
Under all the noise,
There is stillness.
This stillness is not for or against anything.
It is simply awake.
Open.
And loving.
This is your refuge.
This is the Buddha within you.
Now slowly bring your hands over your heart.
Feel the warmth of your own touch.
Take one deep,
Peaceful breath in.
Then repeat quietly three times.
May I be well.
May I be happy?
May I be peaceful.
Now extend it outward three times.
May all beings be well.
May all beings be happy.
May all beings be peaceful.
If even one corner of your mind stays peaceful.
You become light.
For the whole world.
Take one last breath in gratitude for this moment.
Gently open your eyes.
Smile softly.
Carry this peace with you wherever you go.
The world needs it.
Thank you.
