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Compassion meditation.
Find a comfortable,
Yet alert position in which to sit.
As you allow your eyes to gently close,
Pay attention to the body and see if there are any minor adjustments that will help you maintain the position for the duration of the meditation.
Rest your hands comfortably on your legs or in your lap.
We'll start with a few minutes of concentration practice,
Just to help our minds settle and arrive in our present time experience.
Allow your breathing to be natural,
Seeing where in the body you can feel the breath most clearly.
It may be in the belly,
Where you can feel the rising and falling as the body breathes.
It may be in the chest,
Where you may notice the expansion as you inhale and the natural contraction as you exhale.
Or you may notice it in the nose,
Where you can feel a slight tickle as the air comes in and the subtle warmth as the air goes out.
Breathing in,
Bring a gentle awareness to the breath.
Breathing out,
Be aware of the breath leaving the body.
You may notice the mind wandering from time to time.
This offers us an opportunity to cultivate mindfulness and concentration.
Each time we notice the mind wandering,
We're strengthening our ability to recognize our present experience.
Each time we bring the mind back to the breath,
We strengthen our ability to concentrate.
Try treating it as an opportunity rather than a problem.
Now,
Begin offering compassion to someone you love and care for,
Who has suffered in some way or is experiencing suffering now.
Maybe they've experienced an illness,
An injury,
Or a difficult time in a relationship.
Notice how you feel when you think about their suffering.
Notice the sensations in your heart.
What does it feel like?
Do the sensations change?
You may notice feelings of warmth,
Openness,
And tenderness.
Or perhaps you're experiencing an aching sensation.
Notice your desire to ease their suffering.
And then repeat silently to yourself.
May you be free from this suffering.
May you be kind and gentle with yourself.
May you find peace and ease.
With this person in mind,
Continue repeating these phrases silently.
May you be free from this suffering.
May you be kind and gentle with yourself.
May you find peace and ease.
May you be kind and gentle with yourself.
May you be kind and gentle with yourself.
Now,
Let go of this person and bring your attention back to your breath.
And then bring your attention to yourself.
Think of ways you have suffered in the past or in the present time.
Perhaps you are or have experienced a painful relationship,
An illness,
A loss,
Or it could be some other way that you've suffered or are currently suffering.
Notice the sensations in your heart.
What does it feel like?
Notice if the sensations change.
You may notice feelings of warmth,
Openness,
And tenderness.
You may also notice the experience of aching.
If you like,
Place a hand on your chest where your heart is.
Allow space for a warm and tender heart.
Then repeat silently to yourself the following phrases.
May I be free from this suffering.
May I be kind and gentle with myself.
May I find peace and ease.
Repeat these phrases silently,
Letting the feelings permeate your body and mind.
Be patient and kind toward yourself,
Allowing whatever arises to be received in a spirit of friendliness and kind affection.
And simply return to the phrases.
May I be free from this suffering.
May I be kind and gentle with myself.
May I find peace and ease.
May I be kind and gentle with myself.
May I be kind and gentle with myself.
May I be kind and gentle with myself.
Now bring to mind a neutral person.
Someone you neither like nor dislike.
You may not even know them personally.
Perhaps it's someone you just purchased something from over the counter.
Someone you passed on the street.
Someone you've seen at work or at a meeting.
Recognizing that all beings have suffered in some way at one time or another,
Allow feelings of compassion to arise.
Repeat silently to them.
May you be free from your suffering.
May you be kind and gentle with yourself.
May you find peace and ease.
May you be kind and gentle with yourself.
May you be free from your suffering.
May you be kind and gentle with yourself.
May you find peace and ease.
Now let these feelings for this person go.
Bring your attention back to your breath.
Bring someone to mind whom you don't particularly like.
Perhaps they've hurt you in some way.
You may find it safest to not bring up someone who has done you great harm,
Especially in the early stages of your recovery.
You may decide to bring up someone who you find mildly irritating.
Realizing that all beings have suffered in some way at one time or another,
Allow feelings of compassion to arise.
Remembering that if they were free from suffering,
If they were truly happy,
The world would be a much better place.
Repeat silently to them the following phrases.
May you be free from the suffering.
May you be kind and gentle with yourself.
May you find peace and ease.
May you be free from suffering.
May you be kind and gentle with yourself.
Now letting go of this person.
Repeat these phrases silently for all beings everywhere.
May all beings be free from suffering.
May all beings be kind and gentle to themselves and each other.
May all beings find peace and ease.
Sending these compassionate phrases to all beings everywhere.
May all beings be free from suffering.
May all beings be kind and gentle to themselves and each other.
May all beings find peace and ease.
Now letting go of all thoughts of others.
Return your focus to your own body,
Mind,
And heart.
Notice any discomfort,
Tension,
Or difficulty you may be feeling.
Notice if you are experiencing any new lightness,
Warmth,
Relaxation,
Relief,
Or joy.
Then,
Whenever you are ready,
Allow your eyes to open and gently return your attention to the space around you.
Thank you for watching!
