Hello,
This is Larissa Hall Carlson with a meditation to foster compassion,
Or Karuna.
With compassion,
One recognizes the pain and suffering in another,
And feels it.
But simultaneously feels a sense of hope,
Visualizing a positive outcome.
Thankfully,
Compassion is a state which can be cultivated.
Karuna meditation is a heart-expanding practice that can fill the meditator with hope,
Optimism,
Clarity,
And love.
Much needed in present times.
Today we'll delve in gently,
Exploring compassion for three classic categories.
Let's begin.
Take a moment to establish a comfortable,
Steady seat with a long spine.
Rest the hands on the lap,
And if you'd like,
Close your eyes.
Take a few slow,
Relaxing breaths to bring you into the present moment.
To set your intention,
Consider your experience with suffering and compassion.
Now bring into the mind's eye the image of someone who is experiencing physical or mental suffering.
This could be someone you know personally,
Or a stranger you know to be facing great suffering now.
I'll say a line of Karuna,
And you repeat that line,
Either silently or aloud.
May you be free from pain and sorrow.
May you cultivate inner peace.
And again.
May you be free from pain and sorrow.
May you cultivate inner peace.
May you be free from pain and sorrow.
May you cultivate inner peace.
Take a few deep breaths,
Directing those well-wishes towards this person experiencing suffering.
Bathing this person in a sense of hope.
And allow that image to gently melt away.
And bring into the mind's eye the image of a group.
The image of a group experiencing physical or mental suffering.
This could be a small or a large group,
Family members,
Colleagues,
An entire race,
People,
Or a whole nation.
I'll say a line of Karuna,
And you repeat that line,
Either silently or aloud.
May you be free from pain and sorrow.
May you cultivate inner peace.
Keeping that group's image clear in the mind,
Repeating again.
May you be free from pain and sorrow.
May you cultivate inner peace.
May you be free from pain and sorrow.
May you cultivate inner peace.
And as the breath deepens,
Allow those kind and compassionate words to flow out towards this group,
Enveloping them in compassion.
And gradually allow that image to gently dissolve.
And invite into the mind's eye now the image of yourself,
The image of yourself.
Either you today in this moment,
Or from any moment in your life when you've experienced suffering.
Whichever image of self pops into the mind first is usually the right one.
Let that image of self grow clear in the mind.
And repeating.
May I be free from pain and sorrow.
May I cultivate inner peace.
May I be free from pain and sorrow.
May I cultivate inner peace.
May I be free from pain and sorrow.
May I cultivate inner peace.
And take a few deep breaths,
Directing those well wishes towards yourself,
Absorbing those kind and compassionate words.
And gradually let that image of self melt away.
Let the breath deepen.
Let the eyes gradually flutter open.
Explore this Karuna meditation as often as you'd like,
For others and for self.
Breathe softly and remain present.
If sorrow or fear arise during practice,
You might explore some Metta meditation or loving kindness meditation to help you rejuvenate and resettle.
Then follow that up with more compassion meditation.
Gradually acknowledging suffering,
Opening up to it and responding to it with courage and tenderness of heart.
May you find new harmony and goodwill.
