This meditation is called Compassion for Self and Others.
So we begin by finding a comfortable position,
A position that you can maintain for about 15 minutes.
So you might wish to be sitting or lying down.
And when you find a good position,
Allowing your eyes to close partially or fully,
And take a few nice deep breaths.
Stay with your realizing standing up.
And then allowing yourself to come further into the moment by opening your awareness to sounds in the environment.
Letting yourself hear whatever is there,
Allowing it simply to come to you.
There's nothing you need to do.
Just letting yourself sit in the midst of sound.
And then in your mind's eye finding your own body in the room.
Perhaps seeing the posture that you're in,
Sitting or lying.
And allowing your awareness to fill your body.
Allowing yourself to feel what it's like to have a human body right now.
Focusing perhaps the vibration of the body,
A sense of pulsation.
Whatever sensations may be there.
And allowing them all to come to you in the same way as you allowed sounds to come to you.
Just sitting in the midst of sensation.
And if you like,
Putting one or two hands over your heart.
Or placing a hand on some other soothing place,
Comforting place.
Just noticing,
Noticing the sensation of touch,
The gentle touch of your hand.
As well as the warmth.
And doing this as a reminder that we're bringing not just awareness to our experience,
But also a kind of tender awareness,
Loving awareness,
Friendly awareness,
Affectionate.
Letting your awareness be full of kindness.
And then beginning to offer yourself some phrases which capture this goodwill such as,
May I be happy,
Truly happy,
And free from suffering.
May I be happy and free from suffering.
Allowing those words to resonate through your mind.
Perhaps feeling the goodness in them.
Oh,
May I be truly happy,
Truly happy and free from suffering.
Or if you like,
You can offer yourself a smile,
An inner smile.
Smile of greeting,
A smile of welcome.
Or you can simply breathe for yourself.
Just for now directing goodwill toward yourself.
May I be happy and free from suffering.
And as you do this,
You may notice that other living beings arise in your mind.
You may notice that your mind is populated with people or other living beings.
So just taking a moment to notice who may arise.
And when someone arises,
Just lingering with that one for a moment and sending something good.
Just a breath or a smile or maybe even the words,
Oh may you,
May you be happy and free from suffering.
May you be truly happy and free from suffering.
Just as I wish to be happy and free from suffering,
May you too be happy and free from suffering.
So,
Offering these words of kindness or a smile or a breath,
Sending goodwill to whoever that may be and then when it feels right releasing that person and waiting for the next being to arise.
Oh,
Who is that?
Welcome and may you too be happy and free from suffering.
May you too be truly happy and free from suffering.
And sometimes difficult images arise.
And when that happens then just returning to yourself,
Oh may I,
May I also,
May I be happy and free from suffering.
Just giving yourself what you need when you need it.
May I be happy and free from suffering.
Offering yourself a smile if you like.
Taking a breath for yourself.
And when you feel nourished and when your cup is full then once again waiting for who may arise.
And when you recognize someone,
Some living being once again offering goodwill,
Oh may you too,
May you too be happy,
Truly happy and free from suffering.
Lingering with each being as long as you like.
Offering good wishes.
And then letting go and waiting for the next one to appear and taking your time.
No need to get everyone.
Just one at a time.
Just letting it be very easy.
Resting in compassion.
Loving kindness and compassion for yourself and for others.
Who is next?
Oh may you too be happy and free from suffering.
And you.
Oh may you too.
Offering a smile,
Kindness,
Something good to everyone who appears.
Not forgetting yourself.
May I too be happy and free from suffering.
When you arise in your own mind then also that one.
May I too be happy,
Truly happy and free from suffering.
And whenever you're ready,
Beginning to release the meditation.
Perhaps noticing how you feel in your body,
What sensations are there,
What emotions you might be feeling in this moment.
And letting whatever is there just to be as it is.
Taking a lot of room for it,
For all of your experience.
And also allowing yourself to be,
If only for this moment,
Just as you are.
Just like this.
