We'll begin our practice by identifying a posture that's going to best support us here and now as we arrive.
You may be seated,
Standing,
Or even laying down.
Once you've established your position,
You may close your eyes or simply lower your gaze to minimize distractions.
With whatever posture you've chosen,
Can you embody and bring a sense of dignity?
Making a shape that allows you to be both relaxed and attentive at the same time.
And noticing in this moment what your body feels like.
Any sensations,
Temperature,
Texture,
Weight.
Is there any tightness or tension?
You can loosen a little bit as we go into this practice.
Creating space on your forehead.
Unfrowning your lips.
Focusing your heart.
And our meditation to cultivate compassion today,
This will be a heart-based practice.
And I'm going to invite you to begin by bringing to mind the most compassionate person or thing that you know.
This could be a parent,
A best friend,
Maybe a frontline worker.
This could also be somebody that you don't know personally,
A public figure,
An author,
A teacher.
And if compassion doesn't come in the form of a person for you,
You could also tap into nature or something else.
It could be the sun,
The ocean,
A redwood tree,
Just someone or something that embodies compassion.
The intention here is to see if by bringing to mind this person or thing,
If we can invite this feeling and sensation of compassion within our body.
Imagining that this person has come into this space here with you.
Imagine if it's not a person.
Imagine being in the presence of this thing.
And as you imagine being in relationship to this person or thing,
What happens inside?
Maybe there's a softening in the eyes,
Warmth in the chest,
Tenderness in the heart.
And maybe there's no sensation and that's okay.
This is a cultivation practice and we are planting seeds within our own heart.
And whatever you're holding in your mind's eye,
You're welcome to keep some space for this person or thing as we continue on with this practice.
I'm going to now invite you to bring to mind a near and dear or loved one.
Perhaps somebody that is going through a challenging time.
And as you hold space in your heart for this person,
In knowing that they are being challenged right now.
Is it possible to tune into that natural desire to want to alleviate the suffering from this person?
I'm going to offer a couple of phrases.
You have a couple options in the space following the phrase being spoken.
You're welcome to silently recite the phrase verbatim or you can modify the phrase and say it silently in a way that feels right for you.
Or you can simply rest in the reverberation of that phrase being spoken by me.
We'll be directing these phrases to the person you're holding in your heart right now.
May you be free from pain and sorrow.
I care about your suffering.
Only you know the joy of a peaceful heart.
As these compassionate wishes go out,
Staying aware of what ever might be happening in your body.
Even if nothing is happening,
That's okay.
And then gently letting the image of this near and dear one fade away.
I'm now going to invite you to bring to mind somebody you don't know so well.
It could be a stranger,
Maybe somebody that rang you up at the grocery store,
A colleague you aren't very close to,
A neighbor you see and don't interact with.
It's not a perfect person.
Generally I like to say whoever pops into mind first.
Could be your mind's gentle way of making a suggestion.
I'm going to offer these same phrases to this person now.
May you be free from pain and sorrow.
I care about your suffering.
Only you know the joy of a peaceful heart.
Following the delivery of these wishes,
Seeing what's happening in your body now.
And just bringing curiosity and kindness even if there's nothing happening.
And gently let the image of this stranger fade away.
I'm going to ask you to imagine pulling up a mirror or stepping in front of a mirror.
I'm looking at your own reflection as we offer compassionate wishes to ourself.
May I be free from pain and sorrow.
I care about my suffering.
Only I know the joy of a peaceful heart.
As these wishes land within your own heart,
What does it feel like now?
Maybe it was more difficult or easier,
Whatever the case,
Bringing kindness to your experience.
Not gently putting the mirror away.
I'm going to invite you to make more space to send compassionate wishes out to everyone,
All beings.
If it's helpful to imagine the planet as a three dimensional shape or a globe with little lights,
You can use that.
You can just imagine the city that you're in.
May all beings be free from pain and sorrow.
I care about the suffering of all beings.
Only all beings know the joy of a peaceful heart.
Bringing these compassionate wishes going out in all directions.
To humans,
Animals,
Plants.
Seeing if there's anything being felt in your body.
And again,
That's a heart-based practice.
As we plant these seeds,
We don't know when they might grow.
And sometimes it's a practice of patience.
As we bring this practice to a close,
Take a moment to reflect on the incredible efforts of those who have shown compassion to you and to other people.
Recognizing the power and potential of humanity and this desire to alleviate suffering.
Having some appreciation for these wishes for ease and comfort.
And imagining that just as you were sending out compassionate wishes for others,
That other people around the world are sending these compassionate wishes back to you.
And now tuning into the sounds around you as we make our way back.
Sensing what parts of you may wish to physically move.
You can take a final breath in and out to signal the end of this practice.
