Let's try a meditation together to see if we can have a direct experience of karuna compassion.
We'll start with a gentle movement to open the heart and start the energy moving in a circular way.
I've read that energy enters into the heart chakra from the back and flows out from the front and that's how it feels to me.
So let's try it.
Breathing out from the heart and in through the back and we'll match our movements with the breath.
Breathing out from the heart and in through the back.
Starting with the arms stretched out in front of you really stretch forward opening up the back.
Now inhaling draw large circles parallel to the floor with your hands bringing your hands slightly behind the body if that feels okay.
Expanding the chest and on the exhale bringing the hands close to the body and straight out ahead back to the starting position.
Stretching the back sort of like a seated cat-cow to start the energy flowing.
We'll do it two more times.
So your hands are in front of you.
Inhaling drawing the circle away from the body slightly behind.
Exhaling bringing the hands back to the start stretched out in front of you.
Again inhale drawing the circle expanding the chest and exhale expanding the back.
Now allow the hands to rest on the thighs.
Palms up for receiving and alertness and palms down if you're looking for grounding and concentration.
Let the breathing be natural.
Sit comfortably with your spine upright your chin tucked slightly.
Allow the eyes to close or lower the gaze.
Choose something to anchor your attention.
The breath or sensations in the hands or maybe sounds in the room.
When the attention wanders as it often does gently bring it back to the breath sensations sounds.
Be gentle and start to open your heart get a feeling of loving kindness.
So let's bring to mind someone like a grandparent or a teacher maybe a pet or Quan Yin the bodhisattva of compassion and mercy.
Remember some being who is or was a source of kindness and nurture for you and allow that memory to soften the heart.
So I just talked about the energy the heart chakra flowing into the back and out the front.
See if this is true for you.
Imagine this being comforting you by putting a hand on your back or some other way of giving you nurturing that comes in through the center of your back.
Feel that they want you to be well,
To be happy.
Open yourself to receiving this kindness,
This nurturing.
Now think of someone or some being who is in some mild distress.
They're perturbed,
They're upset.
Something is not going well for them.
Use a light touch here.
We're just taking a small step to develop this feeling of karuna compassion.
So perhaps a memory of a child who has fallen down or one of your friends or your partner who has experienced a setback or a loss or one of your pets in some pain.
Feel your heart connected to the heart of this being.
Feel the unity with another being.
Wishing them relief from suffering,
Relief from dissatisfaction,
Relief from unhappiness,
Pain.
If you find yourself thinking about the suffering or how to fix it,
Gently recognize that as empathy and move back without judging yourself.
Try another tack,
Just feel compassion for how they are feeling.
The Dalai Lama says that loving kindness and compassion are acts of nonviolence.
So just being here recognizing how they're feeling brings unity into the collective consciousness.
Is there any part of the body that can relax further?
Loosen the jaw,
Drop the shoulders,
Smooth the forehead.
Feel a connection with another being who is experiencing or has experienced some distress,
Some discomfort,
Some unhappiness and wish them relief from that feeling.
May they be peaceful and at ease,
Even if the circumstances don't change.
Again,
Gently recall a being who has or had some suffering and focus on them.
Feeling your heart soften,
Feeling a connection,
A gladdening of the heart.
It can be just for a moment,
But when you feel it,
Even for a moment,
Recognize it and try to dwell in that state of karuna compassion.
Try to stretch it out and stay there a little longer.
How does it feel in your body and where?
Throat,
Heart,
Solar plexus,
Gut,
Maybe warmth,
Ache,
Tingling,
Spacious,
Open,
Light.
Now bring the attention back to the breath,
Sensations or sounds.
Coming back to the room,
Let the breath become a little deeper.
Sparkle the fingers and twinkle the toes.
When ready,
Bring the hands to heart center,
Palms together and lift the heart to meet the thumbs.
Namaste.
