COMPASSION FOR SELF AND OTHERS
- Sit in a comfortable position and close your eyes. Take three, deep, relaxing breaths.
- Open your awareness to the sounds in your environment. Come into the present moment by simply listening to whatever presents itself to your ears.
- Find your body in the room. Take note of your posture as if you were seeing yourself from the outside.
- Next, bring your awareness inside your body. Note the world of sensations occurring there in this very moment—the pulsations and vibrations— as you sit in the midst of the world of sound.
- To strengthen the intention of bringing loving-kindness to your awareness, put a hand over your heart or elsewhere, and feel the warmth and gentle touch of your hand.
- Begin to repeat the following phrase, over and over. Alternatively, you may choose a different phrase that reflects a deep wish you may have for yourself:
- May I be happy and free from suffering
- When you are ready, allow yourself to be aware of any people or other living beings that enter your mind. When someone appears, gently offer:
- May you be happy and free from suffering
- Linger with this being. Offer good wishes for as long as you like. Then, wait for the next one to appear in your mind. Take your time.
- Return to yourself at anytime, especially if you need to anchor your awareness in your own body, or if you need to comfort yourself.
- Now let go of the meditation, and allow yourself to be exactly as you are in this moment.
- Gently open your eyes.