So settling into a position that's comfortable and ease.
Feeling a connection between your body and whatever you're sitting on.
Really feeling the stability of whatever's holding you and how that stability is ultimately connected to the earth.
That the earth is holding each of us.
So as much as you can,
Allowing your body to rest and let go on the support of the earth.
Feeling the weight of your body on the earth.
That's also a function of gravity.
This force that the earth keeps us close to her with.
Doesn't let us go flying off into the atmosphere.
So letting yourself be held in the earth's embrace of gravity and feeling the solidity of the earth holding you up.
And feeling your breath.
Letting yourself take a really deep breath down into the belly.
And a slow long exhale.
Breathing deeply a couple more times if that feels good.
With all that's going on around us,
All the fear,
All the worry,
We may be breathing more shallowly.
Holding our breath in some way.
But let's give ourselves the permission to take deep,
Easeful breaths.
And now bringing awareness to your heart.
Your heart center.
And we'll begin to open up to whatever suffering,
Whatever difficulty we're going through in this moment.
So we might be experiencing physical discomfort,
Pain,
Illness.
We might be experiencing emotional discomfort or pain.
Worry,
Fear,
Anxiety,
Frustration,
Isolation,
Confusion.
Whatever is here in us that might be difficult.
We're going to hold this experience with care,
With kindness as much as we can.
And if the phrases of loving kindness that I'll offer resonate,
Feel free to use them.
Otherwise,
Feel free to use your own.
I care about this suffering.
May I hold this difficulty with kindness and compassion.
May I not turn away but be here to take good care of what's arising in me with tenderness and love.
May I have all the support and protection that I need.
May I find myself embraced by the loving arms of compassion and care.
May I find ways to hold my difficulty with understanding.
Just feeling yourself resting back into the arms of a great,
Loving,
Compassionate being.
The Bodhisattva,
Avalokitesvara,
The one who hears the cries of the world or any other being that you resonate with.
Just let yourself feel held for a few moments as you breathe quietly,
Allowing the care of this compassionate being to penetrate you,
To penetrate every cell of your body.
May I have all the support and protection that I need.
May I find myself embraced by the loving arms of compassion and care.
And you're welcome to stay with compassion for yourself or if you wish,
You can include now in your care those in your close circle of family,
Of friends,
People you work with or in your neighborhood.
Being in touch with those close to you who may also be suffering right now,
Either physically or emotionally.
I care about your suffering.
May you be able to hold your suffering with understanding and compassion.
May you have all the support and protection that you need.
May the pain you're experiencing be quickly soothed with the balm of compassion.
May you feel held and loved by the great energy of compassion in you and around you.
May no harm come to you.
May you be safe and protected.
And feeling free to stay with your beloved ones or moving your circle wider to include everyone everywhere who might be going through the difficulty of separation from loved ones,
Grave illness,
Losing loved ones to death,
Exhaustion,
Fear,
Uncertainty,
Being cut off from their means of livelihood,
Not being able to have the events or the special experiences they've been planning for maybe some time,
The loneliness of being cut off,
Not being able to travel,
Having to cancel plans.
All those that are vulnerable in refugee camps and those who are homeless,
Those who are in prison,
Those who can't get the resources that they need,
It's opening our hearts to all these beings and to the various myriad ways that they suffer,
Extending compassion to each being.
My dear beloved fellow humans,
I care about your suffering.
You have all the support and protection that you need.
May compassion surround you.
May your suffering be eased.
May the balm of compassion soothe your pain.
May you experience yourself being held by the arms of care and tenderness that will never leave you.
May all who suffer find solace in this time.
May they all be protected and safe.
May they all find peace.
To bring our practice to a close,
If it feels helpful,
You might bring your palms,
One palm to cover your heart and another palm over that one.
Just breathing in and out,
Compassion from your palms into your heart,
Into every cell of your being.
Feeling a kind touch,
Letting it communicate safety.
Bringing it into the collective body as well,
Knowing that through our own bodies we're connected to all other bodies.
So as you bring kindness to your body through your hands,
You're bringing it to all other bodies also.
Letting this compassion spread through you and extend infinitely.
We're each connected in a vast net from which we cannot fall.
As you're ready,
You can release,
Relax your arms and take your time,
Gently open your eyes,
Bringing your awareness back into this space and time.
