Hello,
Thank you so much for gifting yourself time to cultivate a caring heart with the difficulties that so many of us are experiencing.
The value of a caring heart is infinite.
It allows us to be poised to serve one another in the best possible way.
It allows us to expand out of the narrow confines of self-importance.
And it brings us into contact with the joy of authentically caring for ourselves and others.
Let's begin by finding a comfortable posture.
Relax deeply into the eyes and rest in full body awareness.
And like meeting a good friend,
Observe whatever sensations and feelings arise from one moment or another.
And as we more explicitly touch into the lived experience of the body,
If you detect there are any tight areas,
Any parts of the body that are unnecessarily holding or gripping,
Heighten your awareness there,
Allow the breath to flow in and out.
And explore the natural expansion of the inhale and the release of the exhale.
And by way of the breath,
Getting the body at ease.
Breathing in,
Expanding,
Breathing out,
Releasing,
Melting away any unnecessary tension or strain.
Engaging in this act of relaxation as an expression of compassion for yourself.
Breathing in,
Releasing,
Melting away any unnecessary tension or strain.
And expand this quality of relaxation to the breath.
And while breathing in and out,
See that there's no resistance impeding the flow of the breath.
And if so,
As we did with the body,
Relax around the breath,
Releasing any effort to control the breath.
And finally,
Relax into the mind,
Releasing any mental gripping.
Around whatever comes to mind.
And rest in the spaciousness of awareness,
Allowing the activities of the mind to naturally come and go.
Breathing in,
Releasing,
Melting away any unnecessary tension or strain.
And momentarily,
Let's study the mind.
By counting 10 breaths,
You can count the breath at the end of each inhalation.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
And before bringing this practice to a close,
Set the intention to fill the day with compassion,
Recognizing we're all in this together.
And with open hearts,
We can support one another in finding our way.
Let's bring this session to a close.
