Posture instructions:
Before beginning the practice, please find a comfortable posture that will help keep your spine straight, either seated or lying down, wherever is comfortable.
Next, notice where you place your hands. If seated, support them in your lap or by placing them gently palms down on your knees. If lying down, place them by your side in the yoga corpse pose.
Now, breathe naturally as we shall begin the meditation.
[bell/gong]
Practice script:
Imagine a dearly loved person sitting opposite you and that a white light connects you heart to heart. Connect with the feelings of affection and warmth you have for them.
Enjoy the feelings as they fill your body.
Next, slowly focus on the phrase, ‘May I be well, happy, and peaceful,’ feeling the warmth of loving-kindness filling your body…
And send these feelings to your friend. ‘May you be well, happy, and peaceful…’
Breathing naturally… As the light connects you, heart to heart.
‘May I be well, happy and peaceful…’
‘May you be well, happy, and peaceful…’
Feel yourselves bathed in the warmth and light of loving-kindness… while repeating these phrases, silently… (mentally recite for two minutes).
Remember to breathe naturally, as the white light connects you both, heart to heart, and continue. ‘May I be well, happy, and peaceful… May you be well, happy, and peaceful…’
Next, remembering to breathe naturally, imagine the white light between you becoming a circle of light around you both.
The light is bathing you in the warmth and peace of loving-kindness that you radiate out to your surroundings…
Including all beings, from the smallest insect to the largest animal… and out into the universe.
See yourself and your friend radiating the light of loving-kindness out into infinity… ‘May we be well, happy, and peaceful. May all beings be well, happy, and peaceful…’
Breathing naturally, repeat these phrases, silently. ‘May we be well, happy. and peaceful… May all beings be well, happy, and peaceful…’ (mentally recite this for two minutes).
Now, enjoy the feelings of warmth and expansion in your body… Recognize the feelings that flow from your heart out into the universe… and the universal friendliness reflected in your own heart…
‘May we be well, happy, and peaceful. May all beings be well, happy, and peaceful…’ (mentally recite this for one minute).
As you continue to bathe in the warmth of loving-kindness… turn your attention to your body and notice your feelings and sensations… Notice ‘what’ is observing your body… and recognize that awareness… a peaceful, still part of you, that witnesses everything, without judgment…
Breathe naturally…
And slowly open your eyes.
3. Compassion meditation
This is a script devised for in-person and online delivery, starting with the same posture guidelines as the above LKM. In addition, it uses the same template based on the four Buddhist Brahma Viharas, which consist of loving-kindness, compassion, appreciative joy, and equanimity.
For an idea of how to pace this guided meditation, watch this 10-minute Growing Compassion Meditation by Dr. Elisha Goldstein.
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