This is part three of Circle of Kindness.
We begin to expand the inclusivity of our compassion practice.
But first we acknowledge our present moment experience,
Turning towards it with curiosity and non-judgmental care as best we can.
What can you hear right now?
What sounds are making themselves available?
What is the furthest sound you think you can hear?
Is there traffic?
The sound of the wind moving the leaves?
Waves crashing on the shore?
And what about closer in?
What can you hear in the space you are right now?
What can you see?
Are there shapes and colors apparent?
And having asked that,
It may be useful at this point to soften the gaze,
Let it land some distance away.
What can you taste?
Are there any vivid smells available?
What about the quality of the air that surrounds your skin?
Temperature?
Humidity?
And then internally,
What is happening internally for you right now?
What sensations are you aware of?
The sensations of breathing?
What is the quality of your mind right now?
You may find it helpful at this point to close the eyes.
And while staying attuned to your present moment experience,
Internal and external,
To invite into your imagination an ally.
It may be a human or an animal present in your life,
Or no longer present,
But someone whose presence stirs up sensations of unconditional acceptance and love,
Feelings of deep intimacy and care.
And it may be best to just go with the first image that pops in,
Not to get into discursiveness or any kind of preferential bias about should it be this or that.
Just go with what's there now.
And holding that being close and offering them these words for their well-being,
May you be happy,
May you be healthy,
May you be free of suffering,
May you live in peace,
May your life be blessed with ease.
And now having offered these words to another,
What would it be like to turn towards yourself and offer these words to yourself as genuinely,
As sincerely as you can.
Holding yourself in awareness or an image of yourself may be helpful,
A different version of yourself,
Perhaps a child-like version,
Maybe more easily accessible.
May I be happy,
May I be healthy,
May I be free of suffering,
May I live in peace,
May my life be blessed with ease.
So staying connected to the qualities of nowness as best you can,
The sounds,
The sensations.
And inviting into your presence now another person,
It may be a family member or a good friend,
Someone with whom you have an easy time most of the time,
Let's say.
Whose image right now brings a smile to your face and some lightness to your heart.
And wishing this person well,
May you also be well and happy.
May you too be healthy,
May you be free of suffering,
May you live in peace,
May your life be blessed with ease.
And finally sensing the intimacy of connection between you and the ally and you and the family member or friend,
You're also invited into presence whose images are vivid,
As vivid as they can be in front of you.
Including all three,
In awareness,
In kindness.
May we all be happy,
May we be healthy,
May we be free of suffering,
May all of us live in peace,
May all of us live in peace,
And may our lives be filled with blessing and ease.
Thank you.
