Hello.
This will be a guided meditation focused on the feeling of compassion.
So get comfortable.
You can sit in a chair.
You can lie down.
Try not to fall asleep though if you're lying down.
And sit up straight.
Close your eyes.
Have your back straight if you're lying down.
Have your head and spine lined up actually if you're lying down.
Feel your body in contact with whatever you're sitting on or lying down on.
Take a deep,
Deep inhale.
Fill up your lungs.
Hold the breath.
Pull the shoulders back and let it go.
Again,
A deep,
Deep inhale through the nose.
Hold the breath.
Pull the shoulders back.
And this time imagine the air in your lungs is collecting any tensions from the body,
From the nervous system,
From the mind.
And just let it all go.
Good.
Very good.
Bring your full awareness on feeling the breath that comes in your nose as it goes in your sinuses,
As it goes down your throat into your lungs.
Let's focus on the breath for a few moments to really bring our full attention to the present moment since the breath only happens in the now,
Wherever you're doing it.
Feel the breath as you listen to the sound of this bell.
You can take your time better breath demonstrating ourselves in ASL.
So continuing to feel the breath as it goes in,
And out of your nose.
As it goes down your throat into your lungs,
Feel the touch of each molecule there in all those areas.
Really feel this breath that only happens in the present moment.
Use the attention on the breath as an anchor into the now.
And now feel the breath completely just in the nose area.
Let go of any tensions you may notice in your body.
Whatever they are,
Wherever they are,
Let them go.
If there are any thoughts,
Let them pass.
Be aware of the power of thoughts to distract us,
To take us away from the present moment.
The mind loves thinking about the future,
And loves thinking about the past.
It doesn't like the present moment at all.
So let go of the mind,
Let go of the ego,
Let go of the intellect for now.
Just feel the breath in your nose.
Take a deep breath and let it go.
Again a slower,
Longer deep inhale.
Hold the breath for a moment,
And again imagine the air in your lungs is collecting any tensions from the body in the mind.
And just let it all go.
Just letting go.
And now in the center of your chest,
Feel this glow,
Feel this warmth.
Just visualize it.
You can visualize it as the red color.
This area is called the heart center.
And now just think of someone or something anything at all that you just love unconditionally.
It could be another person,
It could be an animal that you've been close with,
It could be a tree,
It could be Mother Nature,
It could be a mountain.
Good.
And just feel this sense of love.
Let it grow,
Let it grow,
And let it expand from your heart center outward.
Just focusing on this feeling of deep love,
Compassionate love,
Unconditional love.
And now share it,
Share it beyond yourself.
With everyone around you,
Everything around you,
Let it grow like this bubble.
Let it grow and let it spread out towards everyone and everything,
Wherever you are in a bigger and bigger circle,
A bigger and bigger sphere.
Till it expands,
It expands enough where this feel,
This sphere of compassionate loving-kindness is touching everyone and everything on this planet,
On this wonderful planet that we all live in.
This wonderful planet that's moving through space at such high speeds.
And expanding this sense of compassionate loving-kindness towards everyone and everything beyond planet Earth,
Towards the whole solar system,
Towards the whole Milky Way galaxy.
Understanding with modern physics,
The physics of the very small quantum physics,
Quantum physics is saying that all points in space are connected.
So just feel this sense of compassionate,
Unconditional loving-kindness spreading to all of existence everywhere.
But let's not forget,
Let this compassionate loving-kindness expand to every part of your body as well,
To every part of you,
To all of you.
Feel that you're getting like this wonderful,
Loving bath of this healing,
Nourishing,
Nurturing,
Compassionate loving-kindness energy in every aspect of yourself and how it keeps moving towards everyone and everything outside of you,
No matter how far away everything else is from you.
Stay with this.
Let go of any thoughts that may arise,
Just let them float away.
Remembering that thoughts are like thick clouds that block the sunshine.
Just let them float away by having no interest in any thoughts.
Letting go of any analysis,
Let it all go.
Just feel this compassionate loving-kindness growing easily within you,
Filling yourself up with it too.
You Are there any thoughts of any kind?
Just let them float away.
Have no interest in them.
Just stay focused on this feeling of compassionate loving-kindness towards everyone and everything everywhere and filling yourself up with it too.
Understanding that when you do this,
It connects you to the life force of all existence.
With the ancients in India,
In China,
In Japan,
In the rest of Asia,
With the ancients in those areas,
We're very much aware of.
Just rest in your center as you radiate this compassionate loving-kindness towards all of existence.
Letting go of all thoughts,
Letting go of any judgments that may come up,
Accepting everything as it is in the present moment,
Right here,
Right now.
Becoming aware,
Deeply aware,
Experientially of the perfection of the present moment.
How all is well with you right here,
Right now,
As you radiate compassionate loving-kindness to everyone and everything everywhere.
Notice if there's any tightness anywhere in your body and just let it go.
Relax it.
Notice how your breath has become very light.
That's natural.
If the mind has become noisy,
That's okay.
That's just on the surface.
Understand that your true nature is like that of the deep,
Deep ocean.
And waves on the surface of the ocean have no effect on the deep,
Deep ocean.
So just understand that you are like the deep,
Deep ocean,
Just radiating waves of compassionate loving-kindness towards all of existence.
Use the power of your wonderful imagination to really feel this deep down at every level.
Trust that you are in flow with the universe and all of existence.
Whenever you focus on radiating compassionate loving-kindness everywhere.
And just understand that as you go deeper into your meditative practice,
As you practice consistently,
You will naturally be radiating compassionate loving-kindness more and more strongly.
You will get an insight that perhaps this is the best way to help other people.
To help all of humanity become more conscious.
To help anything that needs help.
That the help will flow more naturally from you,
Especially towards yourself.
The kindness will increase naturally.
Loving-kindness will increase more and more.
Just let go and trust your inner guidance,
Your inner wisdom.
And let go of any thoughts that come up.
You you you you take a deep inhale hold the breath pull the shoulders back and let it go and with the next inhale reach up towards the sky deep deep inhale hold the breath when your full stretch out a little bit and again give yourself a loving self hug very nice have a wonderful night or wonderful rest of the day take care namaste
