Hi,
I'm Dawn,
Buddhist Meditation and Mindfulness Meditation teacher,
Author,
And mentor.
Thanks for joining me.
Let's get started.
Choose a practice posture that feels the most beneficial for you in this moment.
If you're in a particularly intense moment in your life,
I suggest laying down,
But it's always at your discretion.
Take a few full breaths and tune into the support of the earth holding you.
Whether you're seated on the ground or the couch,
Or laying on the floor of your apartment.
Whatever you like to do to settle in,
Integrate those things.
Perhaps a few more full breaths,
Or reaching for a blanket or sweater.
Start by recognizing the intention of wanting others to be free from suffering,
And recognize as well that you want to care for yourself in this,
Not to overwhelm your system.
Bringing someone's suffering to mind,
Begin by sending them the following wishes.
May you be kind and gentle with yourself when you're suffering.
May you trust that you're doing the best you can at this moment.
May you incline your heart and mind towards understanding rather than criticism.
May your heart and mind be liberated and free,
No matter what chains have bound you.
If this practice feels grounded,
You can start to expand these thoughts toward people who might have been top of mind.
Holding them in their suffering as best you can,
Again without overwhelming your system.
It may be helpful to open your eyes and take breaks between phrases,
Or reach for that soft item like a blanket or stuffed animal.
May you be kind and gentle with yourself when you're suffering.
May you trust that you're doing the best you can at this moment.
May you incline your heart and mind towards understanding rather than criticism.
May your heart and mind be liberated and free,
No matter what chains have bound you.
If you feel the need to balance any overwhelm,
You can also add the phrase,
Despite my wishes for you to be free from suffering,
I cannot control everything.
In a few moments I'll ring the bell.
As best you can,
Receive the sound of the bell and how your body responds to it.
Thank you for your practice.
Until next time,
Take care of yourself,
Because that's how we can best take care of others.
