Welcome to the Heart Practice Guided Meditation.
Just taking a moment and finding a posture that is relaxed and alert.
It's important to be comfortable during Heart Practice Meditation.
So settling in.
The purpose of this meditation is to both improve concentration and to open the heart to the suffering we experience in the here and now as well as in the world.
So begin by just aiming the attention to the breath.
Breathing into the heart space or center.
This place of original goodness.
Breathing in to our center.
Mixing into the breath.
This place of original goodness.
A wholesome desire for well-being,
Happiness,
Contentment.
Start by using a few phrases with the breath.
Breathing in.
Silently saying to yourself,
May I feel safe.
May I feel safe and protected from inner and outer harm.
May I feel safe and protected from inner and outer harm.
Repeating these phrases.
Staying connected with the heart space or center.
Staying connected with the heart space or center.
Staying connected with the heart space or center.
Nothing is more important than being connected to the heart space or center.
You you when you feel ready introducing another phrase sometimes it's helpful to put your hand on your heart to have some physical connection to this heart space this is an option you may I be at ease with whatever my experience is may I be at ease you repeating this phrase in your heart mind may I be at ease with whatever my experience is pleasant unpleasant or neutral may I be at ease you the next phrase I'd like to introduce may I be free from suffering and the causes of suffering may I be free from suffering and the causes of suffering you repeating this phrase you you Now we'll extend these phrases out from our own heart-mind to those we love,
Those we care for.
So just bringing into your mind's eye those you love,
Those who are easy to send this loving-kindness,
Compassion towards.
Bring them into your heart,
Bring them into your mind.
May you feel safe and protected from inner and outer harm.
Imagining those people receiving this heartfelt wish.
May you feel safe and protected from inner and outer harm.
May you be at ease with whatever your experience is.
May you be at ease.
May you be free from suffering and the causes of suffering.
May you be at ease.
May you be at ease.
May you be at ease.
Letting go of that person or these people.
We'll expand a little further now for all beings.
May all beings feel safe and protected in this world.
May all beings live with ease and comfort of well-being.
May all beings be free from suffering and the causes of suffering.
May all beings be at ease with whatever their experience is.
May all beings be at ease with whatever their experience is.
May all beings be at ease with whatever their experience is.
As we expand this awareness out to all beings everywhere,
There is this saying from the Buddha,
You can search the whole world over and not find another being more worthy of your own love and compassion than yourself.
And you can search the whole world over and not find another being less worthy either.
Thank you.
Thank you.
So let's expand this awareness out in all directions.
May all beings be free from suffering and the causes of suffering.
May we all be free.
Thank you.
