G'day,
My name is Rachel Grace.
Thanks for joining me for this practice.
I invite you to take a moment now to prepare for this practice by finding a posture that supports you to be both alert and relaxed.
Allowing your eyes to gently close or softening your gaze down to the floor in front of you if that feels right for you.
We'll start the practice with the ring of a gong.
GONG Allow yourself to settle into this practice by taking a few big breaths in and out.
GONG Allowing your breath to return to its natural and gentle rhythm.
To set a steady foundation of focus and calm before we begin the compassion practice,
I invite you to take the next minute or so to bring a relaxed and focused attention to your preferred anchor.
Whether that's paying attention to the sensations of the flow of breath,
Or awareness of sounds arising and fading away,
Or feeling the different kinds of physical sensations in your feet and hands right now.
Whatever your preferred primary anchor is,
I invite you to settle your attention there now,
And each time you notice that your mind wanders,
Gently return your attention to your anchor.
GONG Noticing where your attention is,
If it has drifted away from your anchor,
Gently returning your attention to your anchor now.
GONG In this session,
We will cultivate compassion for someone we care about.
Compassion practices can sometimes be challenging,
And so if feelings of irritation,
Anger,
Or upset arise,
Which can happen,
And it's okay.
But if those feelings start to get overwhelming,
Just remember you're welcome to take a break.
You can set the instructions aside,
And you can return to your anchor to rebalance before deciding whether you want to rejoin the practice or set it aside this time.
To begin,
I invite you to bring to mind someone close to you who you care about.
Focusing on just one particular person for this practice.
Bringing them to mind now,
Letting yourself feel you're natural and spontaneous caring for them.
Then reflecting on the difficulties that they have experienced,
And the challenges they face now.
The many forms of suffering,
Small and large,
That they have endured.
Feel how your heart opens as you think about them.
Notice the response of wanting to support them and offer them kindness.
This is the natural response of the heart.
Now I invite you to inwardly repeat these phrases,
Directing them to this person that you care for.
May you be held in compassion.
May your pain and sorrow be eased.
May your heart be at peace.
Repeating these phrases again,
All the while holding this person in your heart.
May you be held in compassion.
May your pain and sorrow be eased.
May your heart be at peace.
Keep repeating these intentions of compassion,
Or use what other phrases might suit you better.
Whatever words express your feelings of compassionate wishes for this person that you care for.
Repeating those phrases now.
Imagine now that they turn to you and acknowledge the suffering that you have gone through,
The challenges that you are facing as well.
They say to you the same phrases with kindness.
Imagine them saying these phrases to you.
May you be held in compassion.
May your pain and sorrow be eased.
May your heart be at peace.
May you be held in compassion.
May your pain and sorrow be eased.
May your heart be at peace.
Now finally taking a moment to notice if this practice of compassion has impacted you in any way.
Has there been a shift or change in the state of your body and mind?
Either way,
Change or no change,
It's okay,
But just notice.
As we approach the end of our practice,
I invite you to join me in taking a deep breath in,
Filling the lungs right up.
And then breathing out,
Releasing all the air from the lungs,
Relaxing the body,
Relaxing the mind.
To finish the practice,
I will ring the gong three times.
Allowing your eyes to open,
Gently bringing your attention back up into the environment around you.
Take a moment now to appreciate yourself for the dedication to your own well-being that you've just demonstrated.
Each time you practice,
You are changing your brain for the better,
And you're building your capacity to handle life more skillfully,
So well done.
May mindfulness positively impact you,
What you do,
And all of those around you.
Thank you for practicing with me,
I hope you will join me again.
