Welcome to day three of improving your relationships by loving speech mantras.
My name is Mary Lee.
The last two times we learned the first two loving speech mantras.
Number one,
I am here for you.
Number two,
I know you are here.
That makes me happy.
Today the third mantra,
I know you are suffering.
That's why I am here.
When you practice mindfulness,
You increase the ability to pay attention to others feelings.
You can notice the subtle signals that your loved one is suffering.
You can offer your loving presence by saying,
I know you're suffering.
That's why I'm here for you.
If that sounded too weird,
You can replace this by saying,
I notice something different today.
How are you feeling now?
Imagine you are the one who suffers and your loved one is not available or is dismissive of your suffering.
Then you suffer more.
If your loved one recognize your pain and suffering and offers their presence,
May it be a hug or sit with you silently or offer their compassion and loving kindness.
Your suffering is immediately decreased and feel awkward to speak when you start.
But just like training muscles,
When you repeat the practice,
You will see and enjoy the benefit.
Please come to a comfortable seat.
You can sit on the chair or cross-legged.
Hips relaxed,
Spine straight.
You can also take this meditation laying down.
Take a deep inhale through the nose.
Exhale through the mouth with a sigh.
Take a couple more like this.
Now return to your normal breathing.
Notice the breath in through your nose,
A little bit cooler air.
Notice the breath out of your nose with a little warmth.
Let's take this opportunity to breathe consciously.
Breathe in deep and breathe out completely.
So on the inhale from the tip of your tailbone through the spine all the way to the crown with a count of four and then exhale from the crown of your head through the spine all the way to the tip of your tailbone.
Now let's start.
Inhale one two three four exhale four three two one.
Inhale one two three four exhale four three two one.
Inhale deep exhale completely.
Inhale deep exhale completely.
Now keep going for the next two minutes.
If your mind wanders,
That's okay.
Invite your mind come back to your breathing.
Just count four counts in four counts out.
Your breath is the anchor.
Stay with your breath in and out.
Good.
I know you are suffering.
That's why I am here.
So practice mindful breathing before you speak this mantra to your loved one.
You can start the practice with your own body.
If your body has pain and aches you can say,
Dear knees,
I know you are suffering.
That's why I'm here for you.
This mantra shows your recognition,
Your acceptance of the reality,
And your loving kindness to the part of your body that's in pain.
You can transform the low vibration of physical pain to high vibration of loving kindness.
Now bring in mind someone whom you love and care.
You know this person is suffering.
See as clearly as you can how this person sits or stands in front of you.
The face,
The shoulders,
And the chest.
Now look into the eyes deeply and say,
I know you're suffering.
That's why I'm here for you.
When you present yourself in such a loving way,
You give the opportunity to the other person to let you understand him or her better.
To be able to love,
You need to understand the person,
But do not be too attached to the response from the other.
He or she might not be ready to accept your presence.
You offer and then let the other choose whether,
When,
And how to accept it.
And your relationship will change.
You will become more intimate.
It becomes more understanding and loving.
So please practice with mindfulness.
Take a deep inhale through the nose.
Exhale through the mouth with a sigh.
Thank you for your presence today.
My name is Mary Lee.
I'm looking forward to see you tomorrow.
Namaste.
