Hello and welcome to Meta on the Metro.
Quite often we practice meditation when we're already peaceful.
Already come.
It's very common for people to sit in their room quietly.
Or find a quiet space in a cafe,
Perhaps in nature.
Put some headphones on.
And nestle themselves down.
In just the right spot.
As we know.
.
.
Mindfulness really is the.
.
.
The practice of being aware.
And we have to be aware.
Even when things aren't ideal.
So.
.
.
Just like.
.
.
Being aware of sounds,
Feelings,
And emotions.
Sensations.
Insights.
It's a good idea to practice R.
Compassion for others.
In such circumstances where things just aren't perfect.
So today on the metro or on the bus or in public.
When you see passengers or passersby.
Notice that,
Just like.
.
.
Any person.
That you love.
And you can wish well.
Notice that deep down in your heart.
You do genuinely want these fellow.
.
.
Citizens,
Passengers.
To be happy.
Have good lives.
So rather than choosing friend or a child or your dog.
Let's just wish our fellow passers-by,
Compassion today.
And hopefully.
.
.
In the future.
Instead of being bugged.
Bye.
The number of people who are crowded in our space,
Hopefully.
The more people there are,
The more love and compassion we can wish for.
So.
.
.
When you see people.
.
.
You may choose one.
You may choose just to focus on everyone.
As a collective group.
And think something of the nature.
May you be happy!
May you be free from suffering.
May you be loved.
May you be healthy.
You don't have to use these exact words.
You can think something of your own.
But if you like.
.
.
You can.
And just repeat them in your head.
For a few minutes.
And as you do.
.
.
Firstly,
Just.
Notice that you do genuinely wish this for people.
And secondly,
Feel where in your conscious experience this makes a difference,
This thought.
Perhaps you feel a little lighter.
Perhaps there's a glow around the peripheries.
Perhaps you're not really sure what it is,
But there is something.
Is the signature of this wish for other people to be happy,
Loved.
And healthy.
Just for a few minutes now let's.
.
.
Repeat those phrases.
May you be happy.
May you be free from suffering.
A beloved.
May you be healthy.
And as we come to the end of.
.
.
This compassion meditation.
Let's just.
.
.
Remember that.
We can do this anytime.
Anywhere.
So the next time you are queuing behind some people.
.
.
Or in a hurry to get past some people,
Or.
.
.
Crowded in a small space,
Metro carriage or perhaps a narrow street.
You don't have to wait for.
.
.
A comfy chair.
And hot coffee.
War.
Your favorite pillow.
To sit and or stand and Wish these people.
To be happy.
And to send them compassion.
