You orchestral music presence and compassion springing from presence.
Are you invited to construct your posture if it's not already constructed and readjusted if it is already constructed so that you're stable,
Upright,
Comfortable.
And having constructed your posture,
You're invited to rouse an intention for this practice.
Remembering that intentions are very useful to keep us on track.
Having an intention makes it more possible that the reality of intention manifests.
And you're invited to be mindful,
Present with your body.
Perhaps scanning from the top of your head to the tips of your toes slowly and progressively as I will guide.
Or physical sensations.
Being present with your body.
And so we can begin at the top of the head.
The sensations at the top of the head.
And moving awareness down.
Do you follow it?
Feeling sensations.
Getting aware of sensations as they are.
And as awareness shines its light on those parts of your body,
There seems to be a natural relaxation of tension.
Sometimes sensations may become more intense.
There is a natural opening.
An acceptance.
Moving around your skull.
Moving down from your forehead to the rest of your face.
Opening your eyes.
Your cheeks.
Your lips.
Your jaw.
Becoming present with physical sensations.
Experiences of earth,
Water,
Air.
And temperature.
Earth element,
Water element.
Wind element.
And fire element.
Getting awareness come down to your neck.
Allowing your awareness to become completely present with experience of your body.
And noticing a natural letting go.
Letting go of resistance and letting go of tension.
Your awareness down your shoulders.
Arms,
Biceps,
Elbows,
Forearms.
Wristes and hands.
Letting sensations be just as they are.
Being present with them.
Getting awareness down your back,
In front of the torso.
Slowly and progressively scanning with awareness through your body.
Passing through the chest area.
Just noticing an opening.
Just noticing experiences of warmth and compassion,
Kindness.
As they manifest in physical sensations around this part of your body.
Getting down,
Midsection of the back,
The outer plexus.
Down.
Abdomen,
Lower back.
And perhaps you can feel the experience of your breathing.
As it rises and falls,
As the experience rises and falls in your abdomen,
Perhaps.
Throughout the whole of your torso,
Perhaps.
Letting the breathing be completely natural.
Just noticing the sensations,
Physical sensations.
Down to your buttocks.
Down your thighs.
Inhale through your spine,
Thighs.
Inhale through your spine,
Thighs.
Top of the feet,
Ankles.
Soles of the feet.
Each and every toe.
Pulling back to see your whole body.
Be aware of your whole body.
Just relaxing deeply.
Gently moving with the breath,
Perhaps.
Being aware of the movement.
Then shifting your awareness from movement to that which is aware of the movement.
Knowing of the movement.
And find a deep stillness in that knowing.
And letting awareness be wide and broad.
Expensive.
Within that space of awareness.
You're invited to rouse compassion.
Within that space of awareness,
Bring attention to your heart area.
And perhaps one way you can rouse compassion is by thinking of suffering of one person.
It could be yourself,
It could be another.
Just one.
And notice your heart's response.
Being careful not to slip into the near enemy of compassion,
Being overwhelmed,
Being pity,
Being patronising pity,
Being the desire to rescue.
And rest with the genuine experience if you can of empathy with equanimity,
With peacefulness,
Compassion,
Sensitivity to suffering,
With a commitment to alleviate it.
And let this uplifted feeling of compassion balance by equanimity or spacious awareness.
Begin to radiate about your body,
About your being.
And radiate out into the universe.
Perhaps in your mind's eye,
Seeing whatever beings there are out there,
Being healed and touched with compassion.
Their suffering alleviated.
Feeling soothed within yourself and soothing outwardly.
And let yourself become completely absorbed in this boundless quality,
Infinite boundless compassion.
Touching the hearts of whatever beings there are,
Including yourself.
Soothing and alleviating suffering.
Soothing and alleviating suffering.
Soothing and alleviating suffering.
Soothing and alleviating suffering.
Soothing and alleviating suffering.
Soothing and alleviating suffering.
