Welcome to part one of this compassion-based series called Circle of Kindness.
The various compassion-based practices we'll make use of will be intended to open the circle of kindness wider and wider as we go.
But first,
Let's take a while to settle the mind and to settle into the body.
Please make yourself comfortable.
You may be seated.
You may choose to lie down,
Remembering that the intention is to fall awake and be present rather than fall asleep.
And to start turning the attention towards listening.
Noticing now how the sound of the bell merges with other sounds in your environment.
Near and far.
What do you hear?
There is the sound of my voice.
There is the sound of silence,
The spaces between sounds.
It may be helpful to let the eyes close or if you choose to have them remain open,
To allow the gaze to settle a little distance away.
What do you see?
The seeing may be internal,
Inclusive of the body and its aliveness.
So shining the light of awareness now on the sensations of breathing.
Noticing where in the body the breath is most apparent,
Most vivid.
It may be in the movement of the diaphragm up and down.
It may be higher up in the inflating and deflating of the ribcage.
Or even at the nostrils,
Noticing the coolness of the air coming in.
And the warmth of the breath as it leaves the body.
Let your next exhale be rich and full.
Let it take your awareness through the body all the way down to the soles of the feet.
Noticing the contact the feet make with the floor or whatever surface you may find yourself on.
Where does the floor end and the contact with it begin?
Resting there,
Supported by the earth.
And now moving the attention from the feet.
Up through the legs into the pelvis.
Noticing how from the hip area the back extends,
Following its natural curves.
And how from the shoulders the arms extend through the elbows and the wrists to the hands.
Noticing the sensations inside the hands.
And finally how the head is balanced on top of the spine,
Reaching gently towards the sky.
Allowing the face to soften.
Letting the breath flow gently in and out,
Following its natural rhythm.
If you have been sitting with your eyes open,
The invitation is now to allow them to close for the next segment.
It may be easier this way to visualize.
And the ask is to visualize a person with whom you have an easy time.
For whom you have unconditional positive regard.
And having said that,
This may be a person,
It may be an animal.
It may be a pet.
It may be a version of a person for whom you have this positive regard.
Having brought this being to mind,
To heart.
Position them in your mind's eye.
At a distance that feels intimate and close.
Where you can sense their presence.
You may be seated across from each other.
You may be touching.
Taking time now to notice how the image and presence of this being affects your presence in this moment.
Whether this visualization activates your physical body in any way.
And now while holding this being in your presence,
In your awareness.
As vividly as you can.
Turning towards these words for their benefit.
May you be well.
May you be happy and healthy.
May you be free of fear,
Shame and doubt.
May you feel safe and live to discover.
May your mind awaken and be free.
May you always have the courage to lean into the oncoming wind.
And may the lights in the land of plenty shine on your heart today.
Resting in the connection of this moment.
In contact.
With the person or being in front of you.
Wishing them well,
Wishing them safe.
Offering these words to them again.
May you be well.
May you be happy and healthy.
May you be free of fear,
Shame and doubt.
May you feel safe and live to discover.
May your mind awaken and be free.
May you always have the courage to lean into the oncoming wind.
And may the lights in the land of plenty shine on your heart today.
Allowing now the imagery to drift away.
Gently opening the eyes.
Coming back to your immediate environment.
Staying grounded in the body.
Connected to the breath.
