Hello and welcome.
My name is Nee.
Thank you for joining me today in this guided meditation practice to cultivate compassion for yourself and others.
The meaning of compassion is to recognize the suffering of others and then taking action to help.
Compassion embodies a tangible expression of love for those who are suffering.
The Dalai Lama once said,
Love and compassion are necessities not luxuries.
Without them humanity cannot survive.
Our prime purpose in this life is to help others and if you can't help them at least don't hurt them.
Now I invite you to sit comfortably with your back straight and if you feel caught you can also lie down somewhere comfortable with your head rested back on a soft pillow.
Maybe a bolster underneath your knees to support your back.
Allow yourself to drop in.
Now relax your body and let any tension dissolve and flow away.
Relax your hands,
Your shoulders,
Your feet,
Your jaw,
Your eyes and experience yourself breathing.
With each inhale your chest expands.
With each exhale your chest contracts.
Sense life flowing throughout your entire body.
Spend a few minutes calming and settling your mind in the present moments.
Letting go of all thoughts.
Now that you are calm and settled in the here and now,
Generate a positive intention for this meditation.
Now gently drop into your heart space and get in touch with your wish to be happy and free of suffering.
With each breath in begin to direct the energy of compassion to yourself and others.
Hear a small little voice inside you saying,
I am happy and I am free of problems,
Pain and suffering.
May all be happy,
Free of problems,
Pain and suffering.
Remember that the causes of suffering are delusions,
Anger,
Attachment and ignorance,
The very root of all problems and unskillful actions motivated by delusions.
Wish that your mind may become liberated from these like the sky free of clouds.
Imagine yourself in the state of absolute freedom,
Peace,
Joy and full of positive energy to benefit others and the world.
It is okay to begin letting go.
Allow your breath to be a tool to welcome love,
Joy and happiness.
Surrender on your exhale.
Letting go,
Letting go,
Letting go.
May we all experience joy and love to balance the sadness.
Just like me,
Everyone is doing the best they can.
May we all offer compassion to ourselves and others.
May we all accept compassion from ourselves and others.
Just like me,
Everyone is seeking happiness.
May we all find the happiness we are seeking.
Just like me,
Everyone is protecting themselves from suffering.
May we all be strong and brave enough to make space for our suffering.
Just like me,
Everyone has known sadness.
May we all offer compassion for ourselves and others.
Stay with a sense of compassion for longer.
Hold space for this energy to flow through every single fibre of your being.
Invite the feeling of compassion and your smile to wash over your entire body.
Continue to practice compassion throughout your days.
Extend this to all those you meet.
But most importantly,
Continue to extend this to yourself.
May we all cultivate compassion one at a time and make this world a better place.
Thank you and have a wonderful day.
Namaste from my heart to yours.
Much love and gratitude.
My name is Nii and thank you for practicing with me.
I'll allow you to enjoy this space for a little longer and I will see you all very soon.
Thank you.
