So take a few moments to get comfortable.
Be compassionate to your body.
See what it wants.
Close your eyes.
Let yourself sink into whatever is happening right now.
Let your body relax into the pull of gravity.
Let go of any effort,
Any attempt to make anything happen or change anything.
Allowing yourself to be fully present to whatever is happening.
Notice your breath,
Then in and out of the breath.
Notice the soothing nature of the breath.
Sitting with an open awareness,
Letting go of resistance to anything,
Not resisting thoughts,
Not resisting noise that you hear.
Letting go of any resistance to any emotions or any sensations in your body.
Let yourself be fully present.
Being fully present is compassion.
It's that which accepts everything without condition.
Notice what that feels like.
See if you can find the feeling of compassion.
Not rejecting anything is compassion.
Whenever you find yourself judging something,
Whenever you find yourself wanting to change anything about yourself or about what's happening,
Let that go.
Let everything be.
And in the letting go,
You'll find compassion.
Now let a situation in the world that you're concerned about come to mind.
Notice the feelings it brings up.
Notice the concern in your heart for the people who are being affected.
Notice how naturally a feeling of healing comes up.
That concern is healing.
That wish for them to feel better,
For things to be better,
It's just natural.
So imagine the people that you're concerned about.
Bring them into your awareness and let them sit in your heart.
Let them sit in the love in your heart.
Notice that natural caring that comes up.
You can imagine faces,
Scenes,
Situations,
Let it all be held in compassion.
And in the letting go,
You'll find compassion.
Imagine what you would do if you were there and there was something you could do to help.
Maybe you would take a child in your arms,
Wipe away someone's tears,
Support someone's courage.
Notice the peacefulness and quiet that's here.
Here as you meditate and feel relaxed.
Notice the quietness that's here even with the noise outside.
The silence.
The stillness.
Let everyone you're concerned about be in that.
See them held in that.
No matter how chaotic,
How difficult their situation,
See them held in stillness,
Peace.
Now you can continue with that situation in the world or some other,
Or you can think of people that you know in your life.
Family,
Friends.
Everyone that you're concerned about,
Anyone who needs some healing,
Some compassion,
Let them come into your awareness.
Let yourself be present to their situation without taking it on,
Without being burdened by it.
Know that your compassion and your concern are enough.
Let them be held in your heart.
Let them be held in silence,
Peace,
Compassion.
If you like to say prayers,
You can pray.
Or just imagine your wishes for that person or those people.
Noticing the breath and the softness of the breath and the silence and stillness in which all of this is held.
Notice the space in your heart.
Notice what you're feeling in your heart.
There may be emotions,
Feeling you're caring.
Let it be an open vessel,
A vessel of healing and compassion.
And now place yourself in your heart.
Let yourself be at the center of all that compassion,
All those good wishes.
Let yourself receive all that love,
All that healing.
You're held in the embrace of life,
The life that's breathing your breath,
The life that cherishes you as itself.
Let yourself receive that love and compassion and anytime there's a thought of difficulty with that,
If it ever feels difficult in any way to let that compassion come to you,
Let that difficulty be held in compassion.
Letting all the love in your heart fall back into your heart deeper and deeper,
Deeper into yourself,
Into your very core.
Letting all the love in your heart fall back into your heart deeper and deeper into yourself,
Deeper and deeper into yourself.
Now knowing that we will carry this with us for the rest of the day and forever,
We'll gradually come out of this meditation.
Let yourself be present to what's happening in the environment around you,
Anything you hear,
Feeling the temperature of the air.
Notice what you're feeling in your body.
Notice the weight of your body,
The density of your body.
Notice you're breathing and take some nice deep breaths and if you want to,
You can stretch and move,
Just very,
Very gradually come out of meditation.
When you feel ready,
You can open your eyes.
