Welcome.
This is Cindy Wolf Weiss,
A peaceful heart,
Settling into a comfortable position with your eyes closed,
Bringing a soft attention to your breath until your body and mind begin to settle.
Sensing your body breathing,
Breath flowing in,
Breath flowing out,
Reflecting on the benefit of a mind that has balance,
Inviting sensations of inner balance and ease of being.
Noticing the area of your heart.
You may choose to breathe light into the area of the heart,
Allowing it to soften,
Allowing this healing light to gently soften and expand the region of your heart.
Repeating these phrases while acknowledging that all things arise and pass through.
Sorrows,
Pleasant events,
Joys,
People,
Animals,
And even whole events.
Breathing in,
I calm my body.
Breathing out,
I calm my mind.
May I feel love.
May I feel at peace.
May I learn to see the arising and passing of all nature with ease.
Feeling into your heart once again,
No judging,
Just a noticing of heart sensations,
Warmth,
Kindness,
Spaciousness,
Movement or pumping,
Love,
Fear,
Hurt,
Joy.
Inviting your heart now to soften a bit more.
May I feel love.
May I feel at ease.
Imagining what a gift it is to offer a peaceful heart to the world around you.
Reflecting on the immensity of change and how much things are outside of our control.
Nothing if subtle forms of aversion,
Fear,
Or withdrawal arise.
Breathing in,
I calm my body.
Breathing out,
I calm my mind.
May I feel love.
May I feel at peace.
May I learn to see the arising and passing of all nature with ease.
Notice your breath and how you are experiencing it in the body.
As the quality of equanimity and peace grow,
You can gradually expand this meditation to include others.
Start with those who you care for.
Reciting silently the same phrases,
Offering a blessing of peace as you continue with each person.
May you feel love.
May you feel at peace.
May you learn to see the arising and passing of all nature with ease.
May you feel love.
May you feel at peace.
May you learn to see the arising and passing of all nature with ease.
Now envision a person close to your heart and send these wishes.
May you feel love.
May you feel at peace.
May you be undisturbed by the coming and goings of events.
Let the image of each loved one be surrounded with peace.
Continue as best as you can,
Breathing gently,
Patiently wishing peace,
Repeating the phrases no matter what arises.
As you picture one person at a time.
May you feel love.
May you feel peace.
May we be undisturbed by the coming and goings of events.
Now envision a neutral person to send wishes to.
Envisioning a neutral person to send blessings to.
May you feel love.
May you feel at peace.
May we be undisturbed by the coming and goings of events.
Now envisioning a person that you have some difficulty with.
May you feel love.
May you feel at peace.
May we be undisturbed by the coming and goings of events.
May we bring a balanced open heart to the events of the world.
May I feel love,
Equanimity,
And peace.
May I learn to see a rising and passing of all nature with equanimity and balance.
Imagine taking your time,
Bringing a sense of ease and open heartedness to your daily life.
