Hello,
My name is Lindsay Simmons,
And I recently heard my intuition guide me to create a prayer for compassion meditation.
To do so,
I drew on the wisdom inherent in Buddhism.
The practice of metta,
Loving kindness,
Is a kind of roadmap,
Increasing compassion for all beings.
Specifically,
Metta cultivates an open heart,
Inner peace,
And a compassionate,
Harmonious relationship with the world around us.
Perfectionists need not worry,
This is a practice,
A lifelong practice.
While practicing loving kindness,
We experience desirable benefits like reducing negative emotions,
Cultivating empathy,
Fostering interconnectedness,
Increasing mental clarity,
And of course,
Connecting to our own inner peace.
So this is the real work.
This is how we transform and expand individually and collectively.
If you feel safe and loved,
Then you expand,
And so does the next person closest to you,
And them,
And them,
And on and on.
It's the way of the future,
And you are the leader.
Now let us begin to expand ourselves with loving kindness.
Gently close your eyes,
And allow yourself to become fully present in this space,
Setting aside any distractions or concerns.
Just put those in a box over there,
Seal up the box,
And let the moving van take it away.
There it goes.
Now begin by focusing on your breath.
As you inhale,
Silently say to yourself,
I am breathing in.
And as you exhale,
Silently say,
I am breathing out.
Continue with this simple rhythm,
Letting each breath guide you deeper into a state of calm and awareness.
I am breathing in.
I am breathing out.
I am breathing in.
I am breathing out.
Now bring your awareness to your heart space,
The center of compassion and love within you.
Let us dedicate this meditation to awakening compassion,
A boundless,
Radiant compassion for ourselves and all living beings.
The Buddha taught that compassion is an expansive,
Transformative force,
Touching all aspects of our lives and the world around us,
So let us connect with that energy.
Begin by focusing on yourself.
Slowly or softly,
Repeat the following phrases to yourself,
Offering kindness and compassion inward.
May I be free from suffering and the causes of suffering.
May I be at peace and filled with compassion.
May I be safe,
Happy,
And free.
Again,
May I be free from suffering and the causes of suffering.
May I be at peace and filled with compassion.
May I be safe,
Happy,
And free.
With each phrase,
Feel the warmth and love filling your heart,
Spreading through your entire being,
Circulating as your heart pumps blood.
This compassion circulates through your human body.
But if you find it difficult to feel compassion for yourself,
That's okay.
It's even normal.
Gently acknowledge any resistance without judgment and gently return to the phrases.
Like a gentle wave,
Keep repeating the phrases,
Allowing them to settle within.
Once again,
Loving kindness for ourself.
May I be free from suffering and the causes of suffering.
May I be at peace and filled with compassion.
May I be safe,
Happy,
And free.
Now picture someone you care about,
Someone you love deeply.
Imagine them in your mind's eye,
Seeing their face,
Their smile.
With this image,
Repeat the phrases,
Sending them compassion.
May you be free from suffering and the causes of suffering.
May you be at peace and filled with compassion.
May you be safe,
Happy,
And free.
May you be free from suffering and the causes of suffering.
May you be at peace and filled with compassion.
May you be safe,
Happy,
And free.
Imagine this compassionate energy flowing from your heart to theirs,
Like a warm light surrounding them.
Let your compassion envelop them,
Bringing them peace and ease.
One more time.
May you be free from suffering and the causes of suffering.
May you be at peace and filled with compassion.
May you be safe,
Happy,
And free.
Now bring to mind someone neutral,
Perhaps someone you see regularly but you don't know very well.
So this could be a neighbor,
A colleague,
Or even a stranger in the street.
Now visualize this person in your mind's eye,
And as you hold their image,
Let's repeat the phrases again.
May you be free from suffering and the causes of suffering.
May you be at peace and filled with compassion.
May you be safe,
Happy,
And free.
May you be free from suffering and the causes of suffering.
May you be at peace and filled with compassion.
May you be safe,
Happy,
And free.
Observe any feelings that arise,
Letting go of judgments or hesitations.
Simply hold this person in a space of open-hearted compassion,
Extending kindness as if they were a close friend or family member.
And once again,
May you be free from suffering and the causes of suffering.
May you be at peace and filled with compassion.
May you be safe,
Happy,
And free.
Next,
Bring to mind someone with whom you have a challenging relationship,
Someone who may have caused pain or difficulty in your life.
This can be the most difficult part of your practice,
But it is essential in cultivating boundless compassion.
As you picture this person,
Remind yourself that they too wish to be free from suffering just like you.
Holding their image in your heart,
Repeat the phrases with an open mind and heart.
And just remember,
When they feel compassion,
They also feel safe,
Loved,
And expand in the highest possible way.
May you be free from suffering and the causes of suffering.
May you be at peace and filled with compassion.
May you be safe,
Happy,
And free.
May you be free from suffering and the causes of suffering.
May you be at peace and filled with compassion.
May you be safe,
Happy,
And free.
If any resistance or tension arises,
Acknowledge it with gentleness.
It's okay if compassion doesn't flow easily for this person right now.
Slowly allow yourself to hold the intention,
Trusting that the practice itself nurtures seeds of compassion within you.
Once again,
May you be free from suffering and the causes of suffering.
May you be at peace and filled with compassion.
May you be safe,
Happy,
And free.
Now expand your compassion beyond individual beings to encompass all living beings everywhere.
Imagine the world around you,
All people,
All creatures,
All beings who wish to live with peace and ease.
Picture the earth surrounded by a boundless,
Radiant light of compassion flowing from your heart.
With each breath,
Let this compassion grow,
Filling every corner of the world.
Silently repeat the phrases sending out love and kindness to all.
May all beings be free from suffering and the causes of suffering.
May all beings be at peace and filled with compassion.
May all beings be safe,
Happy,
And free.
May all beings be safe.
May all beings be free from suffering and the causes of suffering.
May all beings be at peace and filled with compassion.
May all beings be safe,
Happy,
And free.
Let your heart expand,
Holding space for all beings,
Known and unknown,
Near and far.
Feel the beauty of this interconnectedness,
Knowing that every compassionate thought adds a ripple of healing in the world.
One more time.
May all beings be free from suffering and the causes of suffering.
May all beings be at peace and filled with compassion.
May all beings be safe,
Happy,
And free.
Finally bring your awareness back to yourself.
Feel this compassion that now radiates within and around you.
Take a few deep grounding breaths,
Connecting with your heart space,
Knowing that the compassion that you have cultivated here is a gift you can carry forward,
Returning whenever you need to this gift.
With a final intentional breath now,
Gently wiggle your fingers and toes,
Bringing a bit of movement back to your body.
When you feel ready,
Slowly open your eyes,
Returning to the present moment with a renewed sense of compassion for yourself and for all beings.
Thank you for taking this time to nurture your compassion.
May it guide you and fill your life with peace and kindness.
Namaste.
