Welcome to meditation number 14 for mindful growth.
This is a meta and compassion meditation.
This meditation will help to strengthen your compassion and it's the foundation for increasing our capacity to benefit others.
We can begin by assuming a comfortable meditation posture,
Ensuring that our back is straight,
The rest of our body is held comfortably,
Relaxed.
You can bring our attention to our breath.
Feeling more grounded as we connect with the rhythm of our inhale and exhale.
Remembering not to control our breath,
But try to just observe it,
Experience it rising and falling naturally.
Letting go of any distractions that pop up as soon as they arrive.
And doing our best to return our attention to our breath.
Now moving awareness to our entire body.
Developing a clear mental image of how it's feeling in this moment.
Moving our awareness to any particular areas of tension that we find.
Trying to melt that away with the power of our awareness.
And then beginning our meta meditation.
First by sending meta to ourselves.
First think,
May I be safe.
May I have the protection from danger that I wish for.
And think,
May I be happy.
Remembering that happiness is a state of mind independent of our external conditions.
May I be healthy.
May I live with ease.
Freedom from stress and other day to day difficulties.
We spend a little time now repeating these four wishes for ourselves.
May I be safe.
May I be happy.
May I be healthy.
May I live with ease.
May I be safe.
May I be safe.
May I be happy.
May I be healthy.
May I live with ease.
And then turning our attention to our mind.
And then turning our attention to a person or a group of people in our lives.
That are experiencing suffering,
Difficulties,
Pain,
And so forth.
We can visualize them around us if we wish.
And then we practice sending them meta.
May you be safe.
May you be happy.
May you be healthy.
And may you live with ease.
May I be safe.
And hold these wishes for whoever we've brought to mind.
Repeating.
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
May I be safe.
Now extending our awareness to all living beings using the unobstructed and vast power of our minds.
And understanding that everyone is suffering in some way.
Perhaps subtle,
Perhaps great.
We practice sending meta to all of these living beings.
Again repeating.
May you be safe.
May you be happy.
May you be healthy.
And may you live with ease.
May I be safe.
May I be safe.
And repeating these as needed.
May you be safe.
May you be happy.
May you be healthy.
And may you live with ease.
And then for the final part of our meditation,
We generate a personal intention.
May I help to make these wishes come true.
In order to benefit these suffering people directly in my life and beyond.
This is a feeling of compassion.
An intention to help reduce the suffering and pain of those around us.
We try to generate this intention to the best of our ability.
And try to hold it in placement meditation.
May I help to make these wishes come true.
And then for the final part of our meditation,
We generate a personal intention to help reduce the suffering and pain of those around us.
Maintaining this intention to reduce the suffering of those around us.
And then holding it for the final two minutes of our meditation.
May I help to make these wishes come true.
May I help to make these wishes come true.
May I help to make these wishes come true.
May I help to make these wishes come true.
And finally we can slowly relax our attention.
And that concludes meditation number 14 for mindful growth.
Thank you.
