And our focus for today is gonna be compassion,
Which by its very nature brings in empathy as well.
And so we're going to be doing a little bit different type of meditation.
This one will be more guided,
Where I'll be offering you different statements to repeat silently to yourself and noticing what shows up as you do these statements.
This is a classic Metta or Maitri meditation,
Really one of my favorite ones to lead and to do with others.
So please join me in a compassion meditation today.
We'll begin as we do with any other meditation of settling into your space,
Taking your seat.
Danny Arguetty.
Feeling the support of the chair upon thighs and bottom.
Danny Arguetty.
Maybe a few shoulder rolls to loosen and lower shoulders and your torso.
Danny Arguetty.
Head resting atop spine and shoulders.
The eyes either opened or closed,
Whichever you prefer.
Inviting a settling in of sorts.
There's no perfect way to sit with meditation.
It's more about balancing gentleness to body,
Making sure your body has adequate support.
And then a lifting or a rising up,
Which promotes a.
Full breath and wakefulness.
Bringing your attention now to body breathing,
Not having to manipulate or change your breath,
Just tuning into the sensations of breathing wherever they're the easiest to notice.
Maybe the rise and fall of chest and belly.
Or the movement of air through nose or mouth.
Using the sensations of breathing as a way of welcoming our attention into body and into this moment.
And infusing some kindness into your practice that when you notice you've directed away,
It's no big deal.
It's what our minds do,
They direct away.
And kindly,
Gently bringing your focus back to body breathing in this moment.
Coming back home to the space-time of here,
Now.
Coming back home to body.
Before we begin.
With our compassion meditation.
Sometimes it can be helpful for this meditation to place your hand over your chest or heart region and Letting the gentle pressure and warmth of hand upon body be a way of infusing this moment your practice with some kindness and caring.
So just noticing is that something you feel comfortable doing or placing a hand anywhere upon body that brings that gentle pressure and warmth.
And with all of these statements,
If different words fit better,
Then please feel welcome to use words that.
That are inviting and comforting.
And so I'll be making the statement and give a pause for you to repeat it to yourself.
Then we'll continue on.
So let's begin with this compassion practice.
By repeating the statement slowly.
May I be happy.
May I be at peace.
May I be free from suffering.
Just notice what shows up inside as we offer this to ourselves,
An act of self-compassion in this moment.
There's no right or wrong experience to be having.
It's just noticing what shows up when I offer to myself first.
Some kindness,
Some caring,
Some compassion.
May I be happy.
May I be at peace.
May I be free from suffering.
Not uncommon that some folks say this is the hardest part of a compassion meditation.
And that's okay,
Just noticing what's it like to offer yourself.
Some compassion.
And now from this place,
We turn outwards.
And begin to expand our circle of compassion and bring into mind a dear loved one.
It can be a.
Person.
A friend or family member,
A loved one.
If it's helpful,
You can envision this person in front of you or seated by your side.
And then offering compassion to them in this moment.
May you be happy.
May you be at peace.
May you be free from suffering.
Just noticing what shows up inside as you extend compassion to this dear loved one.
Remembering at any time,
You always have body breathing to come back to,
To resettle,
Reground,
Refocus.
And now we're going to extend the circle of compassion a little further.
Bring into mind someone in your life that you have a neutral relationship with.
Sometimes if I had this one a little harder to come up with something,
It could be just a stranger you pass on a regular basis.
At the grocery store,
In your community,
In your neighborhood.
Someone that you have a neutral relationship with.
Bringing this person to mind.
Bending your circle of compassion a little further.
Envisioning this person before you or by your side.
May you be happy.
May you be at peace.
May you be free from suffering.
Just noticing what shows up as you extend compassion to this person that maybe you really don't know that well at all.
And what's it like to extend compassion to them as well?
Continuing to breathe and be present in this moment as best as you can.
We're going to extend our circle of compassion a little bit further now.
Who's someone in your life that you have a little bit of tension and conflict with?
On a scale of zero to 10,
Maybe this is someone you're,
I don't know,
Around three or so,
A little bit of tension and conflict with.
Bringing this person to mind at a safe,
Comfortable distance.
Exploring the possibility of extending compassion to this person as well.
May you be happy.
May you be at peace.
May you be free from suffering.
Danny Arguetty.
And continuing to be kind and gentle with yourself with whatever shows up in this moment.
No right or wrong experience.
Ways this is a bit of a checking in.
What is it like to play with compassion in a world that needs it so much right now?
And the way that we end a metta meditation is to extend compassion far and wide.
So broadly extending our circle of compassion across the world.
With the following statements.
May all beings be happy.
May all beings be at peace.
May all beings be free from suffering.
Just noticing what shows up,
Extending compassion far and wide.
May all beings be happy.
May all beings be at peace.
May all beings be free from suffering.
Coming back home to body breathing once again.
Again just checking in.
Having practiced compassion now to these various different.
Persons,
Just checking in with ourselves and how am I doing in this moment?
What do I need?
And offering that to ourselves,
A little kindness,
A little caring.
Whatever way,
Shape or form you need in this moment.
Perhaps considering as the day continues on just moments of checking in and what do I need today?
So that I can be fully present and fully compassionate to others.
What do I need for myself to do this?
And it may be just as simple as a few full aware breaths.
Danny Arguetty.
Resettle,
Reground,
Refocus.
Now in this moment,
If your eyes were closed,
Slowly open in your eyes.
Reconnecting with your surroundings visually and just noticing what's it like to come from this place of practicing compassion.
As you reconnect with your surroundings.
Maybe a gentle,
Kind stretch of body.
As a way of easing back into activity of the day.
So thank you.
It was a pleasure and a joy to share compassion meditation with you all today.
And until we meet again.
May you be well.
Thanks,
Everyone.
Goodbye now.
