These are the words of the Buddha,
Reminding us of our shared human condition.
Just as I am subject to aging,
Illness and death,
So too are all beings.
Seeing this,
One should develop compassion for all.
Compassion arises from this truth,
That every being,
Just like us,
Carries the weight of suffering and the wish for relief.
With this in our hearts,
Let us begin this karuna,
Compassion meditation.
Find a comfortable position,
Settle in,
Close your eyes,
Take a deep breath in and let it go.
Feel your body relax,
Let your heart soften,
Bring your attention inward.
Think of a moment when you suffered,
A time of difficulty or pain.
Gently hold yourself with care and silently say to yourself,
May I be free from suffering,
May I be free from pain,
May I find peace and healing,
May I be free from suffering,
May I be free from pain,
May I find peace and healing,
May I be free from suffering,
May I be free from pain,
May I find peace and healing.
Now bring to mind someone you care for deeply,
Picture their face,
Imagine their struggles,
Their burdens,
Hold them with tenderness and say to yourself,
May they be free from suffering,
May they be free from pain,
May they find peace and healing,
May they be free from suffering,
May they be free from pain,
May they find peace and healing,
May they be free from suffering,
May they be free from pain,
May they find peace and healing.
Expand your awareness to a wider circle,
Your family,
Your friends,
Your community,
Each of them carries joys and sorrows just like you.
Say to yourself,
May they be free from suffering,
May they be free from pain,
May they find peace and healing,
May they be free from suffering,
May they be free from pain,
May they find peace and healing,
May they be free from suffering,
May they be free from pain,
May they find peace and healing.
Now bring to your mind someone you find difficult,
It may feel uncomfortable but remember,
They too suffer even if we cannot see it.
So think of them and say to yourself,
May they be free from suffering,
May they be free from pain,
May they find peace and healing,
May they be free from suffering,
May they be free from pain,
May they find peace and healing,
May they be free from suffering,
May they be free from pain,
May they find peace and healing.
Finally,
Let compassion expand beyond boundaries,
See the whole world before you,
Think about all of the people,
Regardless of age,
Race or gender,
All animals,
Including the birds in the sky,
Fish in the water,
And even insects in the ground,
All creatures great and small.
Radiate this offering in every direction and say to yourself,
May all beings be free from suffering,
May all beings be free from pain,
May all beings find peace and healing,
May all beings be free from suffering,
May all beings be free from pain,
May all beings find peace and healing,
May all beings be free from suffering,
May all beings be free from pain,
May all beings find peace and healing.
Now bring your awareness back to your breath,
Feel the rise and fall of the chest,
Feel the gentle warmth of compassion in your heart,
Know that this quality is always here within you,
Carry it with you into the world.
May all beings find peace and healing.
