So this is a compassion practice and it's based on the traditional metapractices in the Theravadan tradition.
But given as a visualization to make it more accessible for some,
If the visualization doesn't work for you,
You can simply focus on the phrases.
And I'd invite you to find a position that allows you to be quite relaxed.
So you can be sitting,
Often I find that it helps to lie down.
In whatever position you're in,
Allowing the body to be completely received by the stable energy of the chair,
The floor,
The cushions beneath you.
And to sense that whatever is beneath you is connected to the stable energy of the earth.
And to really allow the body to let go and be received in that stable earth energy.
And we'll begin just by allowing the awareness to gather at the breath,
Wherever you sense it most easily.
Maybe the tip of the nose or the back of the throat or the rising and falling of the chest.
And I'd invite you now to bring to mind some being from whom you feel a very natural care and affection.
Some being that cares for you.
Could be a family member.
Could be a physician or a therapist or a spiritual figure.
Could even be a pet.
Bringing this being to mind,
Seeing them,
Sensing in the body how it feels to be in their presence.
You might imagine them looking at you,
Taking you in,
Being held in their gaze as they see you and accept you exactly as you are right now.
If it feels right,
Maybe you hug or embrace.
And sense now as you settle into a comfortable place with this being that they offer you the following blessings.
And with each one,
Really receiving it with the entirety of your body,
Letting it wash over you.
You need to change the words at all so that they resonate more deeply.
Please do so.
This being sees you and takes you in and they say,
May you be at peace and at ease.
May you be at peace.
May you be safe and free from harm.
May you know you belong in this body and in this life and in this community.
May you know you belong.
May you know love and happiness and wonder.
May there be time and space in your life for love and happiness and wonder.
May you know an open heart.
And receiving these blessings into the entire body,
These well wishes,
Breathing them in.
May you be at peace.
May you be safe.
May you know you belong.
May your heart be open to happiness and love.
Now taking in this being and offering back to them these same blessings,
Wishing for them that which they have wished for you.
May you be at peace and at ease.
May you be safe and free from harm.
May you know you belong in this body and in this life and in this community.
May your open heart be filled with happiness and love.
And sensing now that with each in-breath,
You're inhaling the love that they have for you,
Receiving it in the entire body.
And with each out-breath,
You're breathing out the love that you have for them from every cell in your body.
Breathing in love.
Breathing out love.
Filling yourself completely with this care and compassion.
Then sending it all back out.
Sending that love moving back and forth between the two of you.
Being breathed in,
Being breathed out.
You might sense now that you are this love moving back and forth between these two beings.
This love being inhaled.
This love being exhaled.
You are boundless and limitless as you flow from one being to the next.
And allow yourself to rest here in this love,
Your true nature.
Thank you.
