Good morning.
Good afternoon,
Good evening.
So let's.
.
.
Do a compassion meditation,
Which is slightly different from the loving kinds.
So you just have a few moments of.
.
.
Settling Just settling into the body,
Feeling the breath.
So we have an experience here,
We have a sense of our self,
Our life.
Without thinking in detail.
I have a sense of.
.
.
Certain troubles,
Times when we are in distress,
It's ever sensitive.
How we suffer.
It'd be hard on ourselves,
Whatever.
Just joined us,
We're just starting a compassion meditation.
Maybe physical or emotional.
Do your best to remain soft.
Doing hard enough.
Or at least be aware of it.
So now all those troubles,
The distress we experience,
On each in-breath.
Draw them up.
And on the out-breath.
We breathe them out as black smoke.
We give them to the universe.
The universe is actually our heart,
So we give them to the heart.
.
.
18,
Breath,
Draw the water.
And breathe them out into the universe.
See them as kind of black smoke if you wish,
If that helps the heart,
The universe.
Is limitless.
We may fail self.
A bit lighter.
Put your hand on your heart if you wish.
It's a sign of care.
I'd like you to do.
I'd like you to invite a good friend.
Into your heart space.
We have a sense of how the good friend,
How they suffer.
Their troubles.
Compassion is to feel with.
Just feel with them for a few moments.
Then we're going to breathe in their suffering.
Or to relieve them of their suffering.
So breathe it in.
And breathe it out into the universe.
I don't need to hold on to it,
And neither do we.
So we relieve them of their suffering,
Their burden.
And you may notice the friend looking a bit lighter.
Body posture may have changed.
Some of these are self,
A good friend.
Allow you to invite.
Kind of neutral person,
Maybe a neighbor.
A work colleague in another office you don't know so well.
Bring them to mind.
Bringing them into the heart space.
And notice.
They're human just like we are.
They suffer.
Times.
You intuitively know how they suffer.
Just the same way we do.
So just feel with them for a few moments.
Calm is with and passion is feel.
Don't try any magic.
Just feel with them.
And then we're going to relieve them of their suffering,
Of their distress.
Breathe it in.
Give it to me.
And breathe it out into the universe,
Into our true heart.
Into the one heart.
Breathe in.
With this suffering in.
And breathe it out as black smoke.
If that helps.
You may notice I'm feeling lighter.
It all out into the one heart,
The one universe.
And then relax.
As a neutral person.
A good friend in ourself.
Maybe feeling a little lighter.
I just want to be happy and healthy.
Now just sit with an openness,
Feel the breath if you wish.
The end of the out-breath is a.
Something useful to be.
To feel.
I would just be open to see what happens,
See what appears.
Where is the attention now?
Okay,
That brings us to the end.
So have a good day guys.
