So we start by finding ourselves a comfortable position,
Seated,
Lying down on the floor,
On the couch,
Just being comfortable,
Making yourself comfortable in the present moment.
Allow yourself to disconnect from the worries and from whatever is waiting for you outside.
Take a deep inhalation,
Straighten your spine,
Open your chest,
And through your mouth exhale,
Relaxing the downward movement,
Relaxing your body,
Deep inhalation,
And exhale.
Once again,
Deep inhalation.
Now let us breathe normally,
Slowly,
Gently.
Through your nose,
Inhale through your nose,
And exhale through your nose,
Gently,
Softly,
Kindly.
As you do that,
Bring your attention to your posture.
How do you see yourself sitting or laying down?
You know,
As if you were observing from afar,
Noticing the points of contact between your body and the floor or the couch,
Your hands touching each other or touching your leg or knee,
Imagining yourself,
This is me in the present moment,
Breathing,
Just being disconnected.
No worry,
No hurry.
Slowly and gently breathing and bringing our awareness to our body where we are right now at this very moment.
By awareness,
I mean being conscious about our body,
Our physical body.
As we breathe slowly,
Gently,
Eyes closed or open up to you,
If you choose to leave it open,
Just don't pay attention to anything.
Soften your body,
Soften your forehead,
Your eyes,
Cheekbones,
Jaw,
Ears.
Open up from your muscles.
Noticing the sensation of the air on your body,
The air touching the tip of your nose,
That tingling sensation that we feel when the cold air touches our nostrils or the back of our throat or noticing the rising and falling of our body as we breathe in and exhale.
Stay there for a while,
Bring your attention to that spot,
The home base you chose.
Softly and gently breathing,
Attention resting on your home base.
You're totally free to change home base if you want to.
And think of your DF Jean Martin of Austin and DiezANT,
Herr Wen and it is that connection Why I might be wondering,
That's okay.
Thoughts,
Images,
Ideas,
Expectations.
Just let go.
Don't engage with them.
Bring your attention back to the home base and stay there.
Just stay.
Giving and taking such a beautiful thing.
Humane.
It can be towards any satan beings,
It can be towards a human being or a dog,
A pet.
Now invite your mind to start acknowledging that as a human being you want to be free from suffering.
And that you want to find happiness.
And you have compassion and loving kindness inside yourself.
Bring those,
Let's start by bringing those concepts to the surface just by acknowledging that yes I have compassion and as a human being I have love towards myself and others.
If you find it hard to believe just think of the moments that you saw injustice and how it made you feel.
You know when you saw overwhelming actions of overpowering people,
People with nothing,
Hunger.
How did it make you feel?
We naturally,
We naturally avoid or we naturally you know feel burdened or feel we don't agree with what we've seen.
That's a natural reaction which means that compassion and loving kindness are our natural qualities.
Just breathe easily,
Softly,
Gently and acknowledge those qualities inside yourself.
Again,
If you feel any discomfort enjoying this just return to your own base.
Pay attention to the breath and relax.
Now let's play with some texture about giving and taking.
So as you inhale through your nose you are taking dark,
Hot.
As you exhale through your nose you're giving cool and light,
Dark and hot.
Inhaling cool and light.
You're deeply dark and hot and irradiate wide open cool and light.
Now let's play with some texture about giving and taking.
Now let's play with some texture about giving and taking.
As always we start by working with ourselves before we project that to others.
Something that is close to us,
Some situation of fear,
Shame or suffering that you might have gone through or you might have seen with others.
Something that is close to your heart.
As you identify and acknowledge that situation you breathe in,
You take all that fear,
All that shame,
All that suffering,
All that anger into yourself through your heart and exhale now calm peace,
Light,
Love,
Equanimity.
Breathe it in.
Taking.
Exhaling giving.
Taking that suffering.
And giving peace.
Pressing through the filter of compassion.
And in our heart transforming suffering into faithfulness,
Love,
Comfort.
If you can place an image as I said just say the words to yourself.
Now let us slowly and gently expand that to those who are fighting on the streets or the right or all of those who are suffering,
All of those who are going through hard difficult time in their lives either through the loss of someone they love or through the injustice of the system or for any mental problem,
Health issue,
Physical or mental.
Let's take all those suffering through our breath as we inhale and exhale peace,
Kindness,
Health,
Happiness,
Breathing,
Suffering into our hearts and transform it into love,
Kindness,
Empire.
Inhale,
Taking.
What acts are you giving?
What acts are you giving?
You can bring those images with you on TV or paper,
Images,
Pictures.
Into your mind as you breathe in.
As you breathe out,
You can also see joy,
Happiness,
Celebration,
Gathering,
Community.
If you are thinking of a particular situation,
You know what the opposite might be.
Just use it.
Just take it in and give it away as wide as possible.
Tearing down the wall that we instinctively build around the heart slowly and gently.
As we give away what we have of most precious or love and kindness and compassion towards others.
Now gently and slowly start coming back to the same place.
Now gently and slowly start coming back towards the body,
Towards your returning to your home base.
Just notice in your breath through your nose or your body as it rises and falls as you inhale and exhale.
Now gently there just nurturing this feeling of compassion,
This desire to make well,
To see all people happy and well.
Just nurture that feeling.
If you want to,
You can stretch your body,
Stretch your muscles,
Roll your shoulders,
Wiggle your fingers,
Rub your hands.
Slowly and gently open your eyes.
Get used to the light.
Welcome back.
Thank you so much for this practice.
Namaste.
I hope I'll see you on Friday.
Okay.
Thank you.
Be well.
Bye.
Thank you.
