Try to sit upright in a comfortable chair or sofa.
Allow the whole body to relax.
Be fully aware of the emotional pain that you are experiencing at the moment.
Be aware of the sadness,
The despair,
The agony,
The depression.
Don't try to suppress it,
Or resist it,
Or ignore it.
Fully be aware of the existence of this emotional pain.
Accepting and recognizing that right at this moment you are in pain.
Be aware of the intensity of this pain.
Observe how it affects you mentally,
Physically,
Or emotionally.
And while you are experiencing the agony of your pain,
Think about the countless other human beings who are also experiencing,
Right at this very moment,
Emotional pain.
Loneliness other human beings are suffering today with depression,
Grief,
Loss,
Loneliness.
Right at this very moment,
In every corner of the world,
There is someone just like you who needs to be supported,
Loved,
Embraced,
Understood.
There is someone just like you,
Desperately and silently,
Crying for help.
You are now able to understand vividly,
Like no one else can,
Their agony,
Their suffering.
Today you are sharing their pain.
Today their pain is yours and your pain is theirs.
Today you are one with them.
Neither you nor them are alone.
Now that you know how much all these other human beings are suffering,
Now that you are experiencing in your own body,
Mind and soul,
Their pain,
Allow your heart to open up to them.
Feel the compassion awakening in your heart.
Feel the desire to end their suffering because you know exactly how it feels.
You know exactly what they are going through.
Use your pain to experience love and compassion for all those who suffer.
Imagine that you are sending them your love and understanding.
Imagine that you embrace them in your heart to alleviate their pain and to let them know that they are not alone.
Mentally you can repeat,
May you be happy,
Healthy and free from suffering.
May you be happy,
Healthy and free from suffering.
Let that love,
Let that compassion extend and not only to those who are suffering today but also to those who have experienced this emotional pain in the past and to those that will experience pain in the future.
May you be happy,
Healthy and free from suffering.
May you be happy,
Healthy and free from suffering.
Let that love,
Let that compassion extend and let that compassion extend.
Let that love and compassion extend to every single person on this planet because you know that at some point in time they too will have to suffer.
May you be happy,
Healthy and free from suffering.
May you be happy,
Healthy and free from suffering.
Let that compassion extend and let that compassion extend.
Wanting to maintain this compassion,
Understanding and love for all those who suffer.
Slowly you can bring the palms of the hands together in front of the heart,
Wishing that all beings are ever free from pain.
You can mentally repeat.
May all beings be happy.
May all beings be free from illness.
May all see what's positive and beautiful.
May all be free from suffering.
Aum,
Peace,
Peace,
Peace.
Slowly you can open the eyes.
