Hi,
This is Stephanie Boxerbaum.
Thank you so much for meditating with me.
For today's practice,
We're going to be doing a compassionate times practice.
Sometimes we just need those reminders of having some compassion,
Whether it's for ourselves,
Whether it's for other people,
Even integrating in a practice where sometimes we can think of someone that maybe we have a difficult relationship with.
It's really just about adding in that compassion all around.
So this is a practice that you can always come back to just something where you can get settled,
Focused,
And really in to the compassion energy that you may need at any given time.
So just finding a really comfortable seat,
Or maybe you want to lay down,
Get a comfortable blanket.
And as we are doing some compassion based practices,
You really can do whatever you want to feel comfortable.
Really anytime,
That's kind of always my theory,
But for tonight,
Just being able to just check in with what feels good.
So if that's sitting up for you,
If that's laying down,
Maybe you want to do mindful walking,
Just kind of settling in to yourself.
Gently closing your eyes or taking a mindful gaze,
If that feels better to you.
Just allowing the mind and the body to settle.
Letting go of whatever you were doing before this,
Whatever you're going to be doing afterwards.
There's no rushing needed.
Just bringing the body and the mind to right here,
To right now.
Just settling in.
Gentle inhales and exhales.
Beginning to bring the attention to the breath.
Noticing the breath going in and out.
Knowing that thoughts may arise and that's totally okay.
Continuing just to bring the focus back to the breath.
So if the mind feels a little bit restless,
We can try just labeling thinking.
So when thoughts come up,
Just gently label them thinking and coming back to the breath.
Slow and steady.
Bringing yourself to a place of centered awareness.
Keeping the mind at ease,
With no judgment,
Just allowing yourself to be steady.
And on these next few breaths,
We'll begin doing some compassion practice.
So first,
Choosing three phrases that really resonate for you today.
So this could look like something along the lines of,
May I feel ease?
May I be at peace?
May I align with what I want to do?
So what you'll do is take those three phrases,
Whatever resonates today,
Silently repeating them in the mind.
And the reason we say may is because it's a well-wishing.
So maybe today you're not feeling much ease,
That's okay.
We say,
May I feel ease?
You can repeat the phrases however slowly or however quickly you like,
Recognizing that you may forget what the phrase is at some point,
And that's okay too.
Just simply coming back to the breath,
Coming back to the phrases the best you can.
And I'll watch our time here as we just work with these phrases a little bit.
You lose sight of the phrases,
Just sharing a gentle reminder.
It's okay,
This is where we show ourselves some compassion.
Simply coming back.
And now bringing to mind someone you consider a benefactor.
So this is an easy relationship,
Someone where it's easy,
They've been kind to you.
And bringing that person to your mind's eye,
You'll share the three phrases toward them,
So that would be something like,
May you be at ease,
May you be at peace,
May you align with whatever you want to do.
So we'll allow some time here for those phrases as you kindly and gently direct them toward the benefactor of your choice.
Now on these next few breaths,
Bringing to mind someone where there's a bit of more challenge.
Just a bit of challenge,
Not anything too much.
Like Sharon Salzberg often says,
You can still give these phrases of compassion to people where maybe there's challenge,
It doesn't mean you have to invite them over for dinner.
So when we do these practices,
We're helping to expand our hearts,
Bring more awareness,
Continue to ease the suffering in a way that works best for you tonight.
So just gently coming and putting this person in your mind's eye and coming with the three phrases of your choice.
I'll mind the time here.
And you can just practice with what's in front of you.
If this becomes too challenging,
It's okay.
Simply shift to mindful breathing if that feels better.
Or just stay with the moment and just notice.
How are things feeling?
Reminder to continue turning toward the loving parts of ourselves.
That can see a wider perspective.
Taking a deep inhale in and a gentle exhale out.
Just coming to a place of resting awareness.
Feeling the weight of your body,
Whether you're sitting up or laying down.
Maybe you're noticing sounds around you.
And really allowing a moment of appreciation for the ability to bring compassion into your life and for recognizing your true nature.
Beginning to bring in a sense of joy or a well-wishing to cultivate some joy.
And adding in this last phrase for the next few breaths,
May I be compassionate toward myself.
May I be compassionate toward myself.
If this feels particularly rough today,
Or there's a little bit resistance,
Just be curious about it.
Just notice what happens when you say,
May I be compassionate with myself.
There's nothing to do,
There's nothing to change.
We're just simply noticing and resting in this awareness.
Taking another gentle inhale in and a relaxing,
Present,
Deep exhale out.
As always,
I share the reminder that you are always enough as is.
Beginning to wiggle your fingers and toes.
Coming back into your surroundings.
And when you're ready,
Gently opening your eyes.
Thank you again for meditating with me,
And I hope to meditate again with you soon.
