Welcome to this practice of broadening compassion.
In this meditation,
You will cultivate compassion,
Empathy,
And equanimity,
And garner a connection with others.
Begin by finding a comfortable upright position.
You can practice in any position that allows you to feel supported and at ease,
While also staying alert and awake.
I invite you to close your eyes or gently cast your gaze downward.
Now let's take a few deep breaths.
Inhale through your nose,
And exhale through your mouth,
Releasing the breath fully.
Take a few more breaths in this way.
Inhale through the nose,
And exhale through the mouth.
Now inhale and exhale through your nose only.
Let your breath settle into its own natural pace.
Feel the relaxation in your forehead,
Your eyes,
Your jaw,
And the rest of your face.
Feel the relaxation and release of your neck,
Your shoulders,
And your abdomen.
Let the body and mind settle into this peaceful experience of breathing in and breathing out.
When you notice your mind wandering,
Gently bring it back to the breath.
We will be with the breath for around 3 minutes total.
Let the body and mind settle into its own natural pace.
Let the body and mind settle into its own natural pace.
If you notice your mind has wandered,
I invite you to gently bring your mind back to the breath.
When you bring your mind back to your breath,
Do so without judgment or criticism.
This coming and going is a normal human experience.
Let the body and mind settle into its own natural pace.
Let the body and mind settle into its own natural pace.
Now,
Bring to mind something that is creating some stress,
Pain,
Or suffering for you at this time in your life.
Notice how you feel when you think about this.
Allow yourself to recognize your own natural aspiration for happiness,
Connection,
And meaning,
And to be free from suffering.
And silently repeat these phrases for yourself.
May I be free from suffering.
May I know my worth.
May I find peace and joy.
Now,
Bring to mind someone you care about.
Notice any positive thoughts or feelings of gratitude,
Affection,
Or warmth that thinking of this person evokes.
Now remember or imagine a time when this person was suffering in some way.
Notice how you feel when you think of this person suffering.
Choose to focus your attention on any feelings of tenderness or desire to help.
And silently recite the following phrases for your friend or loved one.
May you be free from suffering.
May you know your worth.
May you know peace and joy.
Now bring to mind someone you recognize,
But have no special sense of either closeness or conflict with.
It could be a person you see at the grocery store or the coffee shop regularly,
A neighbor,
Or someone you work with but don't know well.
Consider the fact that,
Just like you,
This person has had ups and downs in their life.
Just like you,
This person has goals and dreams.
Just like you,
This person knows what pain,
Sadness,
Anger,
And fear feel like.
Just like you,
This person wants to love and be loved,
To contribute and to be appreciated.
With this in mind,
Repeat silently.
Just like me,
This person wishes to be happy and free from suffering.
Repeat this in your own mind.
Just like me,
This person wishes to be happy and free from suffering.
Allow yourself to feel a sense of compassion towards this person,
And repeat the following phrases.
May you be free from suffering.
May you know your worth.
May you know peace and joy.
Refresh the image of this person in your mind and say again for them.
May you be free from suffering.
May you know your worth.
May you know peace and joy.
Notice how it feels to say these phrases.
Now bring to mind a person you have some difficulty or discomfort with.
Maybe it is someone you don't get along with,
Or someone you feel in competition with.
Or maybe it is someone you think has caused you harm.
Or maybe it is someone who does not seem to share your values.
Now consider the fact that,
Just like you,
This person has had ups and downs in their life.
Just like you,
This person has goals and dreams.
Just like you,
This person is an object of deep concern to someone.
They are a child to someone,
A parent,
A spouse,
Or a dear friend.
Just like you,
This person knows what pain,
Sadness,
Anger,
And fear feel like.
Just like you,
This person wants to love and be loved,
To contribute and to be appreciated.
With this in mind,
Repeat silently.
Just like me,
This person wishes to be happy and free from suffering.
Allow yourself to feel a sense of compassion towards this person and say in your own mind,
For them,
May you be free from suffering.
May you know your worth.
May you know peace and joy.
Refresh the image of this person in your mind and say again for them,
May you be free from suffering.
May you know your worth.
May you know peace and joy.
Notice how it feels to say these phrases.
Finally,
Picture all three people together in front of you.
A loved one,
A stranger or neutral person,
And a difficult person.
Remember that they all share a basic longing to be happy and free from suffering.
On this level,
There is no difference at all between these three people.
In this fundamental respect,
They are all exactly the same.
Now for these three people,
Recite in your own mind,
May you be free from suffering.
May you know your worth.
May you know peace and joy.
Now expand the scope of your awareness from these three people to all those around you.
The people living in your neighborhood or town.
Simply let your mind expand to include these people.
And then consider,
Just like me,
These people wish to be happy and free from suffering.
And silently say for them,
May you all be free from suffering.
May you all know your worth.
May you all know peace and joy.
Now expand the scope of awareness to all who live in your state,
And all who live in your country.
Simply let your mind expand to include these people.
And consider,
Just like me,
These people wish to be happy and free from suffering.
And say silently for them,
May you all be free from suffering.
May you all know your worth.
May you all know peace and joy.
Now expand the scope of awareness to all who live on your continent,
And all the people on the planet.
Simply let your mind expand to include all people.
And consider,
Just like me,
These people wish to be happy and free from suffering.
And say for them,
May you all be free from suffering.
May you all know your worth.
May you all know peace and joy.
And now invite the heart and mind to expand your compassion to all beings everywhere.
And repeat these phrases in your mind.
May all beings be free from suffering.
May all beings be free from sorrow.
May all beings be free from fear.
May all beings be free from anger.
May all beings know peace and joy.
Now rest for a few moments in this state of open-hearted,
Open-minded compassion.
Become the peace and happiness this compassionate attitude brings to your body and mind.
And as this session draws to a close,
Begin to wiggle your fingers and toes,
And at your own pace,
Gently allow your eyes to open.
Let us conclude this session by dedicating the positive effort of this meditation practice to the peace and well-being of all beings throughout the world,
Including yourself.
Know that,
Just as you are practicing to broaden your compassion for others,
Countless others are extending their own compassion and goodwill toward you.
