All right,
So I'll invite you to find yourself in a meditative position.
And you might check in with your body.
In particular,
Sensing a little bit more alignment.
Sensing that you might be sitting with dignity,
Embodying dignity.
And then sensing that there can be relaxation around that alignment,
That you're embodying kindness.
So cultivating an embodiment of dignity and kindness.
And I'll invite you now to imagine that your mind is like a scanner.
You might remember the magnetic resonance imaging devices,
The MRIs and how they can scan your cross sections of your body in small disks.
You might imagine for a moment that your mind is like that MRI machine,
That it's scanning a cross section,
Let's say right around the center of your forehead.
So midbrain.
I'll invite you to imagine that there's a disk here.
And sensing as much sensation on the disk as you can.
Maybe it's a felt sensation.
Maybe there's an awareness of pressure or warmth or tingling or something like that.
Or maybe it's a visual experience,
Maybe light.
Maybe you're actually seeing a cross section of your brain.
Or something else.
But as best you can,
Getting as much sensation throughout the disk as you can.
And then when you're ready,
Inviting that scanning disk,
That scanning mind to start to move down through the body.
Letting it change size for wider parts of the body.
It will be wider for narrow parts of the body.
It will be narrower.
And scanning through your body at your own rate.
When you get to the feet,
Turning around and starting back towards the head.
When you get back to the head,
Top of the head.
Turning back around.
So back and forth in your own time.
Now as you continue scanning through the body,
You may encounter places where there's tension,
Holding,
Constriction in some way.
You may invite the scanning mind to have a warming or massaging element to it.
So that as the mind scans through the body and you encounter places where there's tension on holding,
That it invites those places to release,
To let go,
To whatever degree they will naturally do.
So that with each pass of the mind through the body,
You find that the body's a little more relaxed,
A little more at ease.
As you continue scanning through the body,
You might add to this scanning mind now a kindness element.
So that as the mind moves through the body,
It offers kindness to every aspect of the body,
To every organ,
To every muscle,
To every cell.
You might invite the body to relax and release a little bit more so that there can be a greater sense of receiving,
Absorbing this kindness.
And now you might let this scanning mind extend outward a little bit beyond the boundaries of your body.
So that now that this kindness can be offered to all aspects of your being,
This kindness can be offered to your emotional being.
This kindness can be offered to your mind,
To your personality.
This kindness can be offered to all aspects of your being.
This kindness can be offered to your emotional being.
This kindness can be offered to your mind,
To your personality.
If you have a sense of soul or spirit,
It can be offered to those aspects as well.
The invitation here is that this scanning mind offers kindness to every aspect of what you perceive as yourself.
Again,
As best you can,
Softening to receive and absorb this experience of kindness.
Now imagining that this scanning mind extends to the size of the room that you're in,
Or if you're not in a room,
If you're outside,
A good number of feet,
Maybe 10 feet or three meters beyond the boundaries of your body.
And scanning from the floor to the ceiling and the ceiling to the floor,
From the ground,
Some good distance up into the air and back.
And continuing to practice with this kindness element.
The sense that you are coloring the field around you with kindness,
That the space itself,
The fabric of the space itself changes in some subtle way,
Saturated with kindness.
You might sense that wherever you go,
You take this field of kindness with you,
This field both externally and internally.
And when you encounter others,
However you encounter them,
At whatever distance you encounter them,
They enter this field of kindness and are touched by it.
And now imagining that this scanning mind encompasses the entire earth,
And you can scan from the ground to the heavens,
The heavens to the ground.
If you like,
You might even go into the earth somewhat or down to the depths of the ocean.
Whatever image works best for you.
And as this mind is scanning,
Sensing bringing kindness to all beings everywhere.
Sensing holding all beings,
Wishing for all beings,
Kindness.
Wishing for all beings,
May all beings be at peace and at ease.
May all beings feel safe from inner and outer harm.
Safe from inner and outer harm.
May all beings find joy,
Even in the midst of challenge.
May all beings be held in a field of love and kindness and be filled with loving kindness.
May all beings experience a sense of aliveness and vitality.
And may all beings become freer and freer from all the ways they get stuck in life.
May all beings be free.
Thank you.
