A Compassionate Reflection Before Sleep

Compassion holds the power to transform both our inner landscape and our interactions with the world. It begins with a tender acknowledgment of our own humanity, embracing the rhythm of life within us and recognizing the sorrows we carry. From this place of self-compassion, we extend our caring embrace to those we cherish, empathizing with their struggles and offering wishes for their well-being. This heartfelt connection ripples outward, encompassing friends, neighbours, communities, and even those who challenge us. As we cultivate compassion, we tap into a universal bond with all living beings, acknowledging our shared vulnerabilities and aspirations. In a world often fraught with pain, compassion serves as a guiding light—a reminder that, though we may not erase suffering, we can meet it with open hearts and boundless empathy.

Transcript

Begin in a position that expresses the loving-kindness or compassion you have or wish to have.

Relax and be at rest.

Notice the sounds around you,

The sensations in your body or your breath.

Breathe softly and feel your body,

Your heartbeat,

The life within you.

And even if for just a few moments,

Sense into how you treasure your own life,

How you guard yourself in the face of your sorrows.

Bring to mind someone close to you,

Someone you really love.

Picture them and feel your natural caring for them.

Noticing how you hold them in your heart.

Now let yourself be aware of their suffering in this life.

Feel how your heart opens to wish them well,

To extend them comfort,

To share in their pain and meet it with compassion.

This is the natural response of the heart.

Inwardly recite the phrases.

May you be held in compassion.

May you be free from pain and sorrow.

May you be at peace.

May you be held in compassion.

May you be free from pain and sorrow.

May you be at peace.

Continue reciting these phrases while holding them in your heart.

You can modify these phrases in any way that makes them more significant or true for you.

Turn your compassion towards yourself and the measure of sorrows you carry and recite the same phrases.

May I be held in compassion.

May I be free from pain and sorrow.

May I be at peace.

May I be held in compassion.

May I be free from pain and sorrow.

May I be at peace.

Begin to extend compassion to others you know.

Picture loved ones,

One after another.

Hold the image of each in your heart.

Be aware of their difficulties and wish them well with the same phrases.

Open your compassion further,

One step at a time,

To the suffering of your friends,

To your neighbors,

To your community,

To all who suffer,

To difficult people,

To your enemies,

And finally to the brotherhood and sisterhood of all beings.

Sense your tender-hearted connection with all of life and its creatures.

At times,

It may feel difficult,

As though we might be overwhelmed by the pain.

We're not trying to fix the pain of the world,

Only to meet it with a compassionate heart.

Relax and be gentle.

Breathe.

Let your breath and heart rest naturally as a center of compassion in the middle of this world.