This is a compassion meditation practice.
It's all too easy,
Too tempting to turn away from the suffering of others.
This is one way we protect ourselves from our own pain and discomfort.
Or we can go too far the other way,
Taking on the suffering of others and becoming overwhelmed by our own empathy.
Where is the skillful middle way that allows us as leaders and colleagues,
As family and friend,
As citizens and allies to acknowledge suffering and meet it with compassion?
Compassion moves toward suffering with true kindness and deep care.
And it is the necessary foundation for taking skillful action in response to that suffering.
So in this practice we'll focus on cultivating compassion and commit to a meaningful action that we can take in response today.
Let's begin by grounding ourselves in the body,
Feeling the floor or the ground beneath you,
Perhaps through your feet,
Perhaps in the seat of your body,
On a chair,
Or perhaps on some surface you're lying down on.
Feeling the weight of your body supported,
Grounded.
Noticing any sensations that are rising up to meet your attention somewhere in the body.
Noticing the breath,
The sensations of breath moving through.
Breathing in,
Breathing out in your own time,
Letting your body breathe in the way that's right for it right now.
See if you can connect to a sense of your body being steady in this moment,
Stable.
From here I invite you to bring to mind someone or someones who is suffering.
This person or these people may have experienced a great loss or a tragedy.
They may be suffering with illness or ill-being,
Physical or mental.
They may be suffering too from the effects of societal forces,
The oppressive forces of racism,
Economic inequality,
Homophobia,
Transphobia,
Religious persecution,
Sexism,
Ableism.
Bringing this person to mind in whatever context you have for them right now.
And I'll invite you to imagine their face,
Hold a vision of them in your awareness.
Really see if you can see them in your mind.
I will offer you several phrases that you can repeat inwardly to this person or to these people.
And as you do,
Stay connected to the body,
Stay connected to sensations.
Notice emotion that comes or anything at all that might shift within you.
So holding this person or people in mind,
I offer you these phrases.
I see you.
I am with you.
We are connected.
Your safety is my safety.
Your freedom is my freedom.
I see the world as it is for you today.
I care about your suffering.
I see you.
I stand with you.
May we all be free.
May we all have peace.
Check in with the body.
Notice what's here.
Any feeling,
Any thoughts arising in the mind.
Whatever it is,
It's okay.
It's part of it.
Notice resistance.
Notice sadness.
You can even notice nothing if that's what there is.
We'll go through the phrases one more time and just hold space for whatever arises.
I see you.
I am with you.
We are connected.
Your safety is my safety.
Your freedom is my freedom.
I see the world as it is for you today.
I care about your suffering.
I see you.
I stand with you.
May we all be free.
May we all have peace.
Letting these phrases go,
Holding this person or people in mind and listening to your body,
Noticing what's present for you right now and asking the very simple question,
What's needed?
What's needed?
You have come into contact with suffering and sometimes being a witness can be enough and sometimes it's wise to move this compassion into action.
You might reach out to communicate your care.
You might follow a desire to learn more and ask questions.
Listen deeply.
You might be able to offer support if helpful or even simply your presence and attention.
You might be able to take action in your community or donate your time,
Money or other resources for the reduction of suffering.
Take a moment reflect on what one next step you'll take from here.
May our mindful compassion fuel our skillful action.
