Yeah,
So.
Everyone just find a position that feels comfortable to meditate in.
Something relaxed.
But also a position where you can maintain your awareness.
This meditation is simple.
We're going to connect with our own innate motivation to care.
By the end,
We'll be able to see that it's possible to nudge our attention towards care if we want to.
These instructions are just ideas.
Use what is helpful.
Sit in a way that feels steady.
Notice your body.
Notice your breath.
You do not need to change anything right now.
Let's just rest for a moment.
One of the main ideas of this meditation.
Is the difference between noticing what is and nudging our attention in the direction of care.
For now.
Let's notice what is.
And now.
Let's nudge our attention towards care.
Bring to mind someone or something that is easy to care about.
It could be a baby,
A child,
A pet,
A friend,
A plant.
A spiritual teacher or being,
Or someone in your family.
What we're looking for is something simple and uncomplicated.
Choose someone you do not have to work hard to care about.
Let them come to mind.
It's okay to trust your sense of what is most beneficial to work with today.
You may see an image.
Visuals can be a powerful way to connect with your intention to care.
You may remember a moment.
Memory can also help us connect with our intention to care.
You may only have a general sense of this person.
That's great too.
Thoughts,
Ideas,
And felt senses can also help us connect with care.
These are some doorways among many to help us practice nudging our attention towards care.
Holding this beam in your mind.
Notice what happens in your body when you think of them.
Maybe your chest feels warm.
Maybe your face softens.
Maybe your breathing changes.
Maybe you feel an ache.
Maybe you don't feel much at all.
We don't have to force anything to happen.
We're back to just noticing.
Now,
I'd like to invite us to connect with our sense of care for this being.
You want this being to be well.
You want good things for them.
Stay with that for a moment.
See what happens for you as you connect with that sense.
Bring them to mind and think.
May you be well.
Notice what happens.
Then,
May you be safe.
Then,
May you have some peace.
You can use other words if they feel more natural.
You might simply think.
I hope you are okay.
The exact words are not important.
The care behind them is important.
Now,
Imagine that this being is having a hard time.
Nothing extreme.
Maybe they're tired.
Maybe they're scared.
Or sick.
Maybe they feel alone.
Notice your response.
You may want to help.
You may want their pain to stop.
Stay with that wish.
You can think.
May you be free from suffering.
Hoi!
I hope this gets easier for you.
Mm-hmm.
Now imagine something good happening for them.
Maybe they're playing.
Maybe they're laughing.
Maybe they're with someone they love.
Maybe they're doing something they enjoy.
Notice what it feels like to see them happy.
Can you let yourself enjoy their happiness?
You could think.
I am glad you are happy.
Now remember that this being has a life of their own.
You care about them.
You cannot control everything that happens to them.
Both things are true.
See if you can stay with the care without trying to control the outcome.
You might think I care about you.
Your life is your own.
Now let all of that bowl.
No image,
No face.
Nothing to figure out.
Come back to the simple sense that you care.
Rest there for a few breaths.
When you're ready.
Come slowly back to the womb.
