Welcome,
This is Addie DeHilster,
And today I'll be guiding you through a meditation using compassion phrases.
Let's start by making sure that the body is in a comfortable and kind position,
Whether that means sitting on a chair or sitting on a cushion,
Or perhaps laying down on the floor or even in your bed.
Take some time to arrange the body with care.
And we'll begin with the bell.
Take a moment to touch in to the feeling of your body right now.
The range of different sensations that might be present.
Maybe some are intense and others are quite subtle.
Maybe some sensations are okay and neutral.
Maybe some are pleasant.
Maybe others are uncomfortable or painful even.
Let's see if you can take a breath with whatever is true right now.
Checking in with your heart.
You might even place a hand over the heart if that feels comforting to you.
Noticing any moods,
Emotions,
The presence of feeling.
Can you just take a breath with what's here?
And noticing how the mind is participating right now along with the embodied sensations and the feelings.
Is the mind moving quickly and busily?
Or is it tired and foggy?
Spacey perhaps?
Are there words or images coming up?
Let's take a breath with the mind exactly as it is right now.
And we'll begin to use our compassion phrases first,
Dropping them into this environment of body,
Heart,
And mind,
Our own being.
Just noticing how these words resonate through you.
May I be held in compassion.
May I be held in compassion.
May my distress be eased.
May my distress be eased.
Where there's struggle,
May they also be caring.
Where there's struggle,
May they also be caring.
May I be held in compassion.
May my distress be eased.
Where there's struggle,
May they also be caring.
May I be held in compassion.
May my distress be eased.
Where there's struggle,
May they also be caring.
Let's take a few breaths and allow these wishes to resonate through body,
Heart,
And mind,
Meeting our challenges with less aversion and more care.
May I be held in compassion.
May my distress be eased.
Where there's struggle,
May they also be caring.
Let's widen the circle of compassion a bit.
So if there's a particular way that you're challenged today,
A struggle you're facing,
Can you imagine others in the world who face a similar challenge,
A similar form of distress or grief,
Worry,
Perhaps physical pain?
Just picturing the others like you that face this challenge.
Knowing that you're not alone and that just like you,
These others deserve care and well-being and we'll send them our wishes.
May you be held in compassion.
May all facing this challenge be held in compassion.
May your distress be eased.
May your distress be eased.
Where there's struggle,
May they're also be caring.
Where you face struggle,
May you also find caring.
May you be held in compassion.
May your distress be eased.
Where there's struggle,
May they're also be caring.
And taking a few breaths,
Feeling into this energy of compassion,
This caring heart.
Resilient,
Able to meet life's challenges with wakefulness,
With heartfulness.
And coming out of the meditation,
You might open your eyes and look around the room,
Noticing something in your environment that has a pleasant feel to it.
Taking that in and noticing what's pleasant around you,
What's supportive around you.
And then continuing to move through your day with compassion.
Thank you very much for your practice.
