Begin this practice by closing the eyes.
Connect to your breath.
Feel the breath going in and out of the body.
Welcome the breath.
Let the shoulders relax and the back and the chest relax.
Release your weight fully into the chair.
The world will hold you as you are.
Tune into your breath.
Enjoy watching the breath for a few moments.
Feel the dignity with which you sit.
Feel this stillness in your body.
Imagine connecting to your most wise,
Most compassionate self.
You are sitting here as the version of you that can handle any challenge with inner stillness and equanimity.
Fully connected to life as it is.
Imagine yourself as that being.
Connect to your compassionate,
Wise self for a few moments.
You know that a lot is not under your control in the outside world.
And you know that the inside world is fully under your control and that gives you peace.
Your intentions are fully under your control and that gives you peace.
You know that inside you have an autonomy and you can have a spacious view of each and every situation.
You have this wisdom and this calm and because you're building inner qualities,
You have the courage to look at the realities of life.
And you can be gentle with yourself and with others in all moments.
What would that be like?
Compassion for yourself and your heart is open to every being on earth.
And now think back to a difficulty you're going through this week.
Let yourself feel into your body and feel the area around your heart.
Put your attention there and the thing that's most difficult right now.
Notice any feelings it brings up,
Any thoughts it brings up.
Breathe that difficulty right into your heart and breathe out strength.
Breathe out strength that goes into every cell of your body.
Breathing in this tension or this discomfort or this sense of injustice,
This difficulty and breathing out strength.
Letting strength enter and spread across your whole body.
Transforming your difficulty into your strength.
Difficulty on the outside,
Strength on the inside.
And now say difficult circumstance,
I am grateful to you for everything.
Difficult situation,
I forgive you for everything.
Difficult situation,
You are happening on the outside.
On the inside,
I am completely free.
And set the intention to create joy in your own universe.
No matter what is happening,
No matter what will happen,
And no matter what has happened.
Setting the intention to create joy in your own universe and that will create joy in the universes of those you encounter.
And thank yourself for having done this practice.
Thank yourself for connecting to compassion,
To self-compassion,
To your wise self,
To your strength,
To your inner resource.
