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Compassion & Kindness

Jul 2, 2019

Sometimes we forget that we are all one and the same…

I wanted to share with you this compassion meditation as we can get so caught up in our own worlds and head that we forget that we are all people communicating with other people. And as we all could do with some time out daily, you may like to incorporate it into this week’s practice or take some time specifically to start a practice of mindfulness for compassion and kindness.

Step 1
Before coming to sit: Stretch and move to release any physical tensions. Come to your meditation posture and take a few moments to turn your attention within. Bring your awareness to the breath and flow with the natural rhythm of the breaths. Take your time with this and allow yourself the freedom to experience the breaths fully, then deepen the breaths if comfortable to do so.
When ready…

Step 2
Bring your attention to your heart area (centre chest for anahata chakra) and think of someone you truly love; husband/wife/partner/child, family member, friend, whoever it is, someone dear to your heart. Notice the feelings that arise as you bring this person into your attention. Send energy of loving kindness to their heart, see them accepting your intentions and then come back to your own heart and breathe.

Step 3
Bring your attention to your heart, and think of someone not so close to you, someone who makes your coffee/lunch daily, a work colleague, someone you see in your daily routine/travels, serves you in the supermarket. Notice the feelings that arise as you bring this person into your attention. Send energy of loving kindness to their heart, see them accepting your intentions and then come back to your own heart and breathe.

Step 4
Bring your attention to your heart, and think of someone who perhaps you’ve been arguing with, have argued with, someone who you may have difficulty in understanding, someone who seems to always get/or has got under your skin, someone who challenges you. Notice the feelings that arise as you bring this person into your attention. Send energy of loving kindness to their heart, see them accepting your intentions and then come back to your own heart and breathe. This could be someone from a previous time.

  • Are you the same person, in all these relationships?
  • Did you change who you were in these different instances?
  • If so, why are you selective in your feelings?
  • Repeat to yourself about each person:
    • Just like me, this person is seeking some happiness in his/her life!
    • Just like me, this person is trying to avoid suffering in his/her life!
    • Just like me, this person has known sadness, loneliness and despair.
    • Just like me, this person is seeking to fulfill his/her needs.
    • Just like me, this person is learning about life.
    • Take time to sit into the energy you generate about each person.

May all beings be free of pain and suffering, may all beings be filled with love, peace and harmony, including yourselves.

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