Starting by finding a comfortable position,
Feeling supported by the chair or the ground underneath you.
And then first let's consider what's here.
What's difficult for you right now?
You might be feeling some anxiety,
Uncertainty,
Fear,
Maybe a sense of overwhelm or concern for loved ones in your life.
It might be a physical sensation,
Tension or tightness,
Throbbing pressure.
A lot is happening in the world right now.
Just sensing whatever it is that's here for you in this moment.
And now we're going to meet these difficulties with compassion.
I'm going to say a few phrases for you to hold in your own mind or make into your own words.
The first phrase is,
This is a moment of suffering.
Just bringing mindful awareness to our own suffering and sensations.
Finding language that speaks to you.
You might say,
This is really hard right now.
I'm feeling a lot.
Take a moment to turn towards and name your difficulty.
For a second phrase,
Recognizing that it's really normal to feel this way.
Many people are going through this right now.
You might say to yourself,
Suffering is a part of life.
You might say,
Remember that we're all in this together.
These feelings are just a part of being human,
Part of the human existence.
And as a third phrase,
Wishing yourself kindness,
Something like,
May I be kind to myself in this moment?
Or I'm here for you,
I care for you.
If it's comfortable,
You might place a hand over your heart,
Giving yourself some soothing touch,
Maybe rubbing gently or putting a little pressure on your heart in a way that feels good and soothing to yourself.
And now let's bring these feelings of care out to our community,
Bringing to mind any loved ones that you're concerned about.
Maybe a child,
A partner,
Parents,
Friends,
Colleagues,
People around the world.
Imagine them in front of you.
And let's just wish them well.
You might repeat in your own mind,
Holding these people in your heart.
May you be free from harm.
May you be strong and healthy.
May you find ease.
May you be happy.
Bringing to mind,
Everyone impacted right now.
Everyone around the world.
Just wishing them.
We all be strong and healthy.
May we all find ease.
May we all be happy.
May we all remember how connected we are.
And as we close,
Just notice how your body feels right now,
Allowing whatever is here to be here.
And as you move on to your next thing,
I invite you to see what would truly be kind,
What would truly serve you and those around you right now.
May you be well.
