Hello my friends,
Today I'm going to be guiding you into a compassion practice.
So before beginning the practice,
Please find a comfortable position that will help keep your spine straight,
Either seated or laying down.
Next,
Notice where you place your hands.
If seated,
Support them in your lap,
Or by placing them gently,
Palms facing down on your knees.
If lying down,
Place them by your side,
In a Shavasana position.
Now,
Breathe naturally.
Breathing naturally,
Imagine a dear friend or loved one you know to be suffering right now.
Perhaps a sick family member or a friend,
They problem.
And imagine a light at your heart that connects with the heart of your friend.
Breathing naturally as the white light connects you,
Heart to heart.
Send compassion to them,
Saying,
May you be free of suffering and its causes.
Feel yourselves bathed in the gentle light of compassion,
While repeating these phrases silently.
May I be free of suffering and its causes.
May you be free of suffering and its causes.
Recite these phrases.
May I be free of suffering and its causes.
May you be free of suffering and its causes.
Continue for a moment to remember to breathe naturally,
As the white light connects you both,
Heart to heart.
And continue.
May I be free of suffering and its causes.
May you be free of suffering and its causes.
See the white light connecting your heart,
Becoming a circle of light around you and your friend.
The light is bathing you in the gentle light of compassion that you radiate out to your surrounding.
See yourself and your friend radiating the light of compassion out into the cosmos.
May we be free of suffering and its causes.
May all beings be free of suffering and its causes.
Breathing naturally,
Repeat the phrases silently.
May we be free of suffering and its causes.
May all beings be free of suffering and its causes.
Repeat these to yourself.
Now enjoy the soft,
Gentle glow in your body.
The compassion flowing from your heart out into the universe.
And compassion reflected in your own heart.
May we be free of suffering and its causes.
May all beings be free of suffering and its causes.
May we be free of suffering and its causes.
May all beings be free of suffering and its causes.
As you continue to bathe in the soft glow of compassion,
Turn your attention to your body and notice your feelings and sensations.
Notice the part of you that is observing your body and recognize that awareness.
A peaceful,
Still part of you that witnesses everything without judgment.
Breathe.
Please bring your palms to your heart on Shalimutta.
We bow in gratitude.
We honor body.
We honor breath.
We are love.
We are compassion.
Namaste.
