We'll begin by coming to a comfortable resting position.
Feel free to take this meditation seated.
Or lying down.
Making sure to choose a position that you can sustain in your body for some time.
Allowing yourself to get comfortable here.
And then when you're ready.
We'll start with three cleansing breaths.
So take a big inhale through your nose.
Holding your breath at the top.
Exhale and sigh it out your mouth.
One more time,
Inhaling through your nose.
Holding your breath at the top.
Making sure you're full of air.
Exhale inside out your mouth.
And then one more time,
Inhaling through your nose.
Filling yourself all the way up.
See if you can sip in a little bit more air.
Exhale and sigh it out.
And then return to your natural breath.
Not trying to change anything about your breath,
Just noticing how it is in this moment.
And allowing your body to be breathed however it would like to be breathed.
Noticing breathing in.
And breathing out.
And now bring your attention to your heart space.
Noticing your heart in your chest.
And see if you can imagine.
Your actual physical heart.
And all of the functions of your heart.
Your heart's job is to pump blood,
Oxygen,
And nutrients to all the other parts of your body.
It is literally sending you life-giving energy.
To all the parts of you.
So just take a moment to reflect on this life-giving energy and all that your heart has to offer yourself and others.
Imagine for a moment that you could breathe compassion into your heart space with every inhale.
And breathe out compassion with every exhale.
Inhale and breathe in compassion for yourself.
Exhale and breathe out compassion for others.
Inhale,
Compassion.
And exhale compassion.
Take a moment to consider all the beings who are suffering out there right now.
Just like you.
See if you can acknowledge their pain and sorrow.
And how it may be similar to yours at times.
Just like you,
Beings everywhere have a desire to be free of suffering and to feel joy and happiness.
As you're considering the beings out there who may be suffering,
Try on the following statements.
I care about your pain,
Yet cannot control it.
I may not be the cause of others' suffering,
Nor is it completely in my power to end their suffering,
Even though I may wish I could.
I will care for you and cannot keep you from suffering.
I wish others happiness and peace,
Yet cannot make choices for them.
May I offer love,
Knowing I can't control the course of life,
Suffering,
Or death.
May I develop equanimity and let go of my expectations to heal or fix others.
May I accept my limitations and the limitations of others with compassion and kindness.
May I let this moment be as it is,
Not as I want it to be.
I will work to alleviate suffering in the world.
And I know that I'm not in control of the unfolding of the universe.
May I remember compassion as I work to be undisturbed by the comings and goings of events.
And take a moment to think of all the other people who are doing this exact same practice right now.
Imagining all of the people out there who are sending you their compassion and well wishes.
Acknowledging for a moment that other beings can look upon you with compassion and kindness and want the same for you.
Breathe in and allow their compassion and well wishes to enter into your heart.
Breathe out,
And send compassion to these other beings.
Breathe in and receive compassion that's being sent to you.
Breathing in compassion.
And breathing out compassion.
Breathing in compassion.
And breathing out compassion.
And take a few more moments to sit with this practice,
Breathing in compassion and breathing out compassion.
And whenever you're ready,
You can gently let that go.
And come back to your present space.
