G'day,
My name is Rachel Grace.
Thanks for joining me for this practice.
I invite you to take a moment now to prepare for this practice by finding a posture that supports you to be both alert and relaxed.
Allowing your eyes to gently close or softening your gaze down to the floor in front of you if that feels right for you.
We'll start the practice with the ring of a gong.
GONG Allow yourself to settle in by taking a few big breaths in and long,
Gentle outbreaths.
Allowing your breath to return to its natural and gentle rhythm.
I invite you to set a steady foundation of focus and calm before we begin this compassion practice.
By bringing a relaxed and focused attention to your preferred anchor.
Whether that's paying attention to the sensations of the flow of breath,
Or awareness of sounds arising and fading away,
Or feeling the different kinds of physical sensations in your feet and hands right now.
Whatever your preferred primary anchor is,
I invite you to settle your attention there now.
And each time you notice that your mind wanders away,
Gently returning your attention to your anchor.
Noticing where your attention is now,
If it has drifted away from your anchor,
Gently returning your attention to your anchor now.
In this session we will focus on directing compassion to a difficult person.
Not the person who has hurt you the most in the world,
Or someone who it will be distressing to bring to mind.
But just one person who you find mildly to moderately difficult.
Bringing this person to mind now.
Compassion practices can sometimes be challenging.
If feelings of irritation,
Anger or upset arise for you,
Just know that that's normal,
That can happen and it's okay.
But if those feelings do start to get overwhelming,
Just remember you're more than welcome to take a break,
Set aside the instructions and return to your anchor to rebalance,
Before deciding whether to rejoin the practice or set it aside this time.
To begin I invite you to start by inwardly repeating these phrases,
Directing them to this person who you find difficult.
This person has a body and mind,
Just like me.
This person has feelings,
Emotions and thoughts,
Just like me.
This person has in their life experienced physical and emotional pain and suffering,
Just like me.
This person has at some point been sad,
Disappointed,
Angry or hurt,
Just like me.
This person has felt unworthy or inadequate,
Just like me.
This person worries and is frightened sometimes,
Just like me.
This person has longed for friendship,
Just like me.
This person is learning about life,
Just like me.
This person wants to be content with what life has given,
Just like me.
This person wishes to be free from pain and suffering,
Just like me.
This person wishes to be safe and healthy,
Just like me.
This person wishes to be happy,
Just like me.
This person wishes to be loved,
Just like me.
And from that place of recognition,
Wishing this person well by silently repeating these phrases as you hold them in your heart and mind.
I wish for this person to have the strength,
The resources and the social support to navigate the difficulties in their life with ease.
I wish for this person to be free from pain and suffering.
I wish for this person to be peaceful and happy.
I wish that this person be loved.
Because this person is a fellow human being,
Just like me.
I just invite you to take a moment now to notice if this practice of compassion has impacted you in any way.
Has there been a shift or change in the state of your body or mind?
Change or no change,
It's okay.
Just notice.
As we approach the end of the practice now,
I invite you to join me in taking a deep breath in,
Filling the lungs.
And then relaxing the body and the mind on a long,
Gentle out-breath.
And we'll finish this practice with the ring of the gong.
Allowing your eyes to open.
Gently bringing your attention back up into the environment around you.
Take a moment now to appreciate yourself for the dedication to your own well-being that you've just demonstrated.
Each time you practice,
You are changing your brain for the better.
And you're building your capacity to handle life more skillfully,
So well done.
May mindfulness positively impact you,
What you do,
And all of those around you.
Thank you for practicing with me.
I hope you will join me again.
