I would like to invite you to join me in a short meditation practice.
So for this purpose,
As in any reflective practice,
First let's find a comfortable posture,
A body posture that facilitates alertness but is relaxed,
And then bring our attention inwards and let it rest on our breathing,
Noticing the in-breath and out-breath,
And as you notice your breathing,
Also feel the energy of your body and mind slowing down,
As if they're settling down.
Now with your mind relatively quietened and settled,
Bring to your mind an image of suffering.
There are plenty in the world right now.
It could be actually someone in your life who is going through a tough time,
Maybe a health problem or maybe a financial issue or a relationship struggle.
Just bring the situation of that person in your mind.
Allow your mind and heart to open to the experience,
Difficult experience of this person,
Imagining what it must feel like.
Or if you don't have anyone in your life that is going through a tough time right now,
Just bring to mind an image from suffering from any part of the world right now.
Refugees,
Syrian refugees in the refugee camps,
People caught up in conflict zones.
Just think of the fear,
The uncertainty they must experience,
Not knowing what's going to come tomorrow.
Open your heart,
And you can,
Because heart is big,
You can be brave.
Just feel for the situation of these suffering people.
So with this image of suffering in your mind,
Say the following phrases.
May you find strength,
May you find courage,
May you find hope,
May you find safety,
Just repeat these phrases or whatever phrases that resonate with you.
Now for these phrases to them,
Wishing them well,
Wishing them safety.
Now expand the horizon of your concern to include more people within this sphere of your compassion.
Let's include everyone in the world,
Every single person sharing this earth.
And say to ourselves,
Say to yourself,
Just like me,
Every single human being on this earth wishes to find safety,
To feel safe,
To find joy,
And to be free of suffering.
And with that recognition,
Again,
Say these phrases silently to yourself.
May you all feel safe,
May you all find strength,
May you all find courage,
And may you all find hope.
Now let's include ourselves into the sphere of our compassion,
And say may we all feel safe,
May we all be free from suffering,
May we all find strength,
And may we all find joy,
And may we all find joy.
Stay briefly with that energy of these wishes for all,
For everyone,
Including yourself.
Okay,
Now you can bring your attention back on your breathing,
Noticing your in-breath and out-breath,
And then back into your body as well.
And then when you're ready,
You can open your eyes and smile.
