Personal vulnerability.
Start by taking a moment to settle and relax before you begin.
Find a comfortable sitting position and listen to what the body needs,
Shifting position to be comfortable and balanced if necessary.
So begin by bringing attention to the body in relation to the space it's in,
Sensing the room and any objects around.
And shift the attention to the entire body as it sits here.
Now move the attention to the breathing process in the whole body,
Breathing naturally and leaving the breath to find its own rhythm.
And then come back to the sensation of the entire body.
And now bring to mind your reasons for doing this exploration on personal vulnerability.
What is motivating and inspiring you to engage with this process of inner development?
And finally,
Wish yourself success in this process.
This exploration is to help you recognize your own vulnerability and that others help you when you're vulnerable through their kindness as we are all interconnected.
This is the first step in developing empathy as you need to recognize your own vulnerability before you can recognize the vulnerability of others.
It will also encourage you to question your life and open up to possibilities of change and fulfillment,
Helping you build a picture of what your potential might be,
What may be helping you develop your potential and what may be limiting you at the moment.
The Dalai Lama said,
Ultimately,
The reason why love and compassion bring the greatest happiness is simply that our nature cherishes them above all else.
The need for love lies at the very foundation of human existence.
It results from the profound interdependence we all share with one another.
However capable and skillful an individual may be,
Left alone,
He or she will not survive.
However vigorous and independent one may feel during the most prosperous periods of life,
When one is sick or very young or very old,
One must depend on the support of others.
Vulnerability means being exposed to the possibility of being harmed or in need of protection and support.
It refers to your frailty in terms of birth,
Illness,
Old age and death,
As well as being unsatisfied and often frustrated with what you get in life and what you don't get.
Vulnerability means to be susceptible to harm and suffering both now and in the future,
When the causes and conditions arise.
You have the potential to be physically and psychologically wounded.
You can also be vulnerable socially,
Economically and environmentally.
So,
You are fundamentally vulnerable.
Try holding your breath for a few seconds and you'll see just how vulnerable you are.
There are many ways you are vulnerable and exposed,
Most of which are out of your control.
You cannot plan when you are ill or when you might die,
For example.
However capable and skillful you are,
Without the care and kindness of others,
You will not survive or thrive.
You are a social being and you survive and thrive dependent upon others,
Seen and unseen,
As they do on you.
Therefore,
You need to learn to care more easily for all others,
Including creatures and the entire ecosystem,
And widen the circle of those you care for.
This altruistic outlook is essential to your search for long-term inner happiness,
Meaning and fulfilment.
So start by taking a moment to think about what vulnerability means to you.
Now think of a couple of times when you felt vulnerable in the last week,
Where you might have felt uncomfortable,
Or when you felt exposed or in need of protection and support.
Pick one of these to explore now,
And try to choose an event that had an impact on you,
But is also safe for you to explore in this session.
Try to recall what it was that made you feel vulnerable in this instance.
What did it feel like at the time?
What does it feel like now?
Now bring to mind someone who helped you in this situation.
What did they do for you?
How did it feel to be helped?
Were there others who helped,
But maybe in an unseen or less obvious way?
How did they offer help?
And how does that feel,
Knowing they were helpful to you?
And now let that go on an out-breath.
Now think back to a time in the past,
Perhaps when you were a baby or a small child,
And try to bring to mind one of the ways you might have been vulnerable at this time,
Such as being hungry,
Cold or around strangers.
And again,
Try to choose an event that had an impact on you,
But is also safe for you to explore in this session right now.
What do you think that felt like?
How does that make you feel now?
Now again,
Ask yourself who helped you in that situation,
And what did they do for you?
What do you think the effect of their help felt like at the time?
And what does that feel like now,
Thinking about that?
And now let that go on an out-breath.
Now think about the future,
And again choosing something that is relatively safe for you to explore right now.
Think about a time when things may not go as you plan or hope.
You may encounter money worries,
Difficulties at work,
Illness,
Or the death of a loved one.
Consider how vulnerable you might be in this situation.
What might that feel like for you?
And how does that make you feel now?
Now still thinking about this possible future situation,
Who do you think might help you,
And how?
What do you think that will feel like?
And how does that make you feel now?
And now let that go on an out-breath.
What was interesting for you in this exploration?
Did you notice a difference when looking at the differing time scales,
The recent week,
The past,
The future?
In what ways were you vulnerable?
How did that feel?
What role did others play,
And what did they do?
How valuable is their help to you?
How might this understanding help you feel closer to and care for others?
And remember,
We're using the image of the spiral to show how certain personal qualities build on and reinforce each other in an upward spiral towards positive potential,
A positive reinforcement spiral.
Likewise,
Certain personal qualities also build on and reinforce each other in a downward spiral,
A negative reinforcement spiral.
So,
Using your learning from the previous exploration of personal vulnerability,
Simply note whether your experience of personal vulnerability may be helping you develop towards the top of the spiral,
Or if it may be limiting you towards the bottom.
And finally,
Taking a moment to reconnect with your posture,
Rebalancing,
Relaxing,
And gently releasing any tension if necessary.
And becoming aware of the body breathing.
And taking a moment to recall your motivation for doing this exploration.
And bring to mind what you have experienced and learnt in this exploration.
Have you discovered anything about yourself?
Have you begun to cultivate any helpful qualities or overcome or let go of any unhelpful qualities?
How might this process be beneficial and meaningful and contribute to the welfare and wellbeing of yourself and others,
Your family,
Friends,
And those close to you?
Those who inspire and nurture your positive development,
And all living beings and the environment they rely on.
And as this exploration ends,
Try to carry this with you wherever you go,
By recollecting it occasionally.
