I wanted to take today to offer you a loving-kindness meditation. Feel free to get cozy, get grounded and centered.
Breathe gently, to and from your heart, and recite inwardly the following traditional phrases directed toward your own well-being. As you repeat these phrases picture yourself and hold the image in a heart of loving-kindness.
Wrap your arms around yourself in a hug, as this can actually increase oxytocin, the bonding hormone.
Adjust the words and images any way you wish. Create the phrases that best open your heart and repeat these phrases over and over again, letting the feelings permeate your body and mind. Know that as you do this, your feelings might change. If this happens, just hold it with non-judgmental awareness.
Practice this in the way that most easily opens your heart. Let images float into your awareness and pass along like clouds in the sky. Begin with yourself and gradually increase your wishes to include friends, a neutral person, a difficult person, and the whole world. Let us begin.
May I be filled with loving kindness. May I be safe from inner and outer dangers. May I be well in body and mind. May I be happy and live with ease.
May you be filled with loving-kindness. May you be safe from inner and outer dangers. May you be well in body and mind. May you be happy and live with ease.
May everyone in this room be filled with loving-kindness. May everyone in this room be safe from inner and outer dangers. May everyone in this room be well in body and mind. May everyone in this room be happy and live with ease.
May all beings be filled with loving-kindness. May all beings be safe from inner and outer dangers. May all beings be well body and mind, and may all beings be happy and live with ease.
Now I want to take this time to share another piece with you.
We invoke your name, Avalokiteshvara, who is the Bodhisattva of compassion.
We aspire to learn your way of listening in order to help relieve the suffering of the world. You know how to listen in order to understand. We invoke your name in order to practice listening with all our attention and open heartedness. We will sit and listen without any prejudice. We shall sit and listen without judging or reacting. We will sit and listen in order to understand. We will sit and listen so attentively that we will be able to hear what the other person is saying and also what has been left unsaid. We know that just by listening deeply, we have already alleviated a great deal of pain and suffering in the other person. So we invoke your name, Avalokiteshvara.