Welcome to this meditation of compassion for all beings and accepting the world as it is at the same time.
Sit back in your seat,
Or you can do this lying down,
Take a deep breath in and a deep breath out through the mouth.
Do that two more times.
And now inhaling for 1,
2,
3,
4,
Hold,
2,
3,
4,
5,
6,
7.
Exhale out through the mouth,
2,
3,
4,
5,
6,
7,
8.
Second time inhaling for 1,
2,
3,
4,
Hold,
2,
3,
4,
5,
6,
7.
Exhale out through the mouth for 2,
3,
4,
5,
6,
7,
8.
Inhaling for 1,
2,
3,
4,
Hold,
2,
3,
4,
5,
6,
7.
Exhale out through the mouth for 2,
3,
4,
5,
6,
7,
8.
And now let your shoulders release,
Let the chest be soft,
Feel the sit bones grounded,
Feel the legs heavy,
Feel the feet grounded,
Feel the softness of one hand inside the other.
And release the muscles of your face and your neck and throat.
And now take that awareness and put it entirely on your breath.
You might feel this breath in your nose and throat.
Or in your chest or belly.
Or even just all over the body as the body undulates with your breath.
Each time you inhale,
Say the word inhale.
And each time you exhale,
Say the word exhale.
Stay with your breath to prepare for the compassion practice.
Begin now.
Notice where your mind is.
If it has wandered,
Bring it back to the breath.
And now put your hands on the heart and say,
I want all beings to be happy.
May I be a force for good through all that is happening in the world.
May I make the world feel lighter and more joyful.
May I be honest and just in how I am with people.
May my own good mood improve the lives of those around me.
May all beings be strong and connected.
May all beings be joyful and also deeply fulfilled.
May all beings be safe.
And I also acknowledge that no matter what I do or don't do,
Each being has their own path.
Each person is living out their path.
And I do not want to cause harm.
But each person will still receive the challenges and lessons they need.
All I can do is create joy within me and around me.
Noticing how you feel when you state this.
And understanding that the more joy you feel,
The more clarity and lightness you feel,
The better everyone around you will feel to the second,
Third,
Fourth,
Fifth degree.
Offering that gift to the world with your intention.
May everything I do with my hands lead to more good in the world.
May everything I create with my hands and my words and my mind lead to more happiness in this world.
Setting the intention to speak from the heart and act from the heart.
The heart is inclusive of all things.
Dedicate this practice to the freedom from suffering of all beings everywhere.
Acknowledge that there will always be suffering.
Thanks to this suffering,
We get to practice compassion.
If there were no suffering,
There wouldn't be compassion.
And finally,
Wishing all of this for yourself as well.
You as one of all beings.
May I be happy.
May I be strong and fulfilled.
May I be safe and peaceful.
And now,
Putting your hands down and thank yourself for doing this practice to make the world a better place.
Finishing with a deep breath in and then a deep breath out through the mouth.
And when you feel ready,
Opening your eyes and coming back.
Bringing this compassion back into the world with you.
