You can begin this practice seated,
Standing,
Or reclined.
Bring your attention to the sounds happening around you.
Inside the room.
Outside the room.
Close to you.
Far from you.
Practice being with them just as they are.
Stop naming them or wondering where they're coming from.
You can begin this practice seated,
Standing,
Or reclined.
You can begin this practice seated,
Standing,
Or reclined.
You can begin this practice seated,
Standing,
Or reclined.
Bring a light touch of mindfulness to the parts of your body that are in pain.
You don't need to spend much time at all sensing into your pain.
Just as much as you can bear.
However brief.
You can begin this practice seated,
Standing,
Or reclined.
Acknowledge and honor the part of you that doesn't want to be in pain.
The deep desire to be pain-free is coming from a wholesome place.
Wishing for yourself less suffering in this world.
Hold this part of you with tenderness and kindness.
You can begin this practice seated,
Standing,
Or reclined.
Inwardly recite these 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.
May you be at peace.
Let any feelings arise with the words,
Even if they seem contradictory.
If need be,
Adjust the phrases so that you find the exact phrases that best open you.
Let any feelings arise with the words,
Even if they seem contradictory.
Let any feelings arise with the words,
Even if they seem contradictory.
Let any feelings arise with the words,
Even if they seem contradictory.
May you be held in compassion.
May you be at peace.
May you be free from pain and sorrow.
May you be at peace.
May you be at peace.
May you be at peace.
May you be at peace.
After repeating the phrases over and over for a few minutes,
Come back to the sounds going on around you.
May you be at peace.
May you be at peace.
May you be at peace.
May you be at peace.
