WEBVTT
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Okay, so I'm going to invite people, if they're comfortable, to close their eyes.
00:00:21.839 --> 00:00:25.280
And also if you're in a place where it is safe to do so.
00:00:27.280 --> 00:00:31.359
Or just drop your gaze if you don't feel comfortable closing your eyes.
00:00:35.840 --> 00:00:41.520
And first, I'm going to invite you to just feel your feet on the ground.
00:00:46.079 --> 00:00:50.000
If both your feet are on the ground, just feel your feet on the ground.
00:00:50.880 --> 00:00:54.479
And feel that ground coming up to support you.
00:00:59.679 --> 00:01:03.359
Feeling the solidity of the ground.
00:01:05.840 --> 00:01:12.480
And if your seat is on the chair, you can also feel the support there.
00:01:18.319 --> 00:01:22.319
And knowing that that ground is always there to support you.
00:01:25.439 --> 00:01:26.959
Wherever you are.
00:01:35.519 --> 00:01:41.040
And now I'm going to invite you to take three big deep breaths.
00:01:43.120 --> 00:01:45.599
A big breath in through your nose.
00:01:48.079 --> 00:01:50.079
And out through your mouth.
00:01:52.400 --> 00:01:56.400
And maybe just letting that out breath be longer than the in-breath.
00:01:58.879 --> 00:02:04.000
Big breath in through your nose, filling your lungs and your torso.
00:02:05.920 --> 00:02:09.439
And then letting it completely out through your mouth.
00:02:15.680 --> 00:02:18.319
And then one last big breath in.
00:02:19.680 --> 00:02:22.879
And maybe letting it out like a big long sigh.
00:02:34.639 --> 00:02:39.520
And then let your breath just fall into its own natural rhythm.
00:02:43.599 --> 00:02:45.680
You don't need to do anything to it.
00:02:46.000 --> 00:02:48.719
Just allow your body to breathe itself.
00:02:57.199 --> 00:03:02.800
And for the next few moments, I'm gonna just invite you to observe that breath.
00:03:06.639 --> 00:03:14.080
If the breath isn't comfortable for you, you can bring your attention back to your feet on the ground.
00:03:50.319 --> 00:04:01.599
A compassionate image that represents the qualities of wisdom, strength, acceptance, or caring.
00:04:06.319 --> 00:04:25.519
So this image might be an aspect of nature, such as a deep blue ocean, or maybe a firmly rooted tree with thick leaves, or the sun that's shining its light and warmth on all beings without discrimination.
00:04:33.120 --> 00:04:36.319
Or maybe it's the image of a person that you deeply respect.
00:04:39.360 --> 00:04:58.240
Someone who embodies the qualities of courage, warmth, and kindness, a mentor, an ancestor, a religious figure, or even a symbol that represents compassion to you.
00:05:02.639 --> 00:05:06.480
And imagine yourself in the presence of this source of compassion.
00:05:11.519 --> 00:05:14.879
Imagine yourself the recipient of this compassion.
00:05:19.839 --> 00:05:24.800
Knowing that in the presence of this compassionate image, you can be completely yourself.
00:05:27.759 --> 00:05:34.639
Just totally relax, free of judgment, complete acceptance.
00:05:40.319 --> 00:05:50.720
And imagine as you stay in the presence of this compassionate image, it awakens in you your own source of strength, wisdom, and compassion.
00:05:58.720 --> 00:06:12.079
And as you rest in this connection to your own deep source of compassion, you can say to yourself, for yourself, May I be free from suffering.
00:06:13.680 --> 00:06:15.759
May I be free from anger.
00:06:17.600 --> 00:06:18.879
May I be well?
00:06:31.360 --> 00:06:38.879
Now I'll invite you to bring to mind something that might be creating some mild amount of stress or pain or suffering for you at this time.
00:06:42.240 --> 00:06:45.120
You don't need to pick anything too overwhelming.
00:06:49.199 --> 00:06:53.439
Just notice how you feel when you think about this stress.
00:06:59.680 --> 00:07:07.600
And just consider that this suffering doesn't isolate you from others, but is actually a part of the experience of being human.
00:07:10.560 --> 00:07:18.399
And just like you, many other people know what it is like to feel pain or grief or self-doubt.
00:07:23.199 --> 00:07:30.560
And as you inhale, imagine that you can breathe in all of the feelings that this experience brings up for you.
00:07:34.000 --> 00:07:40.079
Imagine opening your heart to this experience and allowing yourself to be touched by it.
00:07:44.560 --> 00:07:54.639
And as you exhale, imagine that you can breathe out compassion for yourself and for the countless other people on this planet who might be suffering in a similar way at this moment.
00:08:00.000 --> 00:08:03.920
And as you inhale, you can open your heart to this experience.
00:08:06.959 --> 00:08:15.759
And as you exhale, sending out compassion for yourself and for all others who are also suffering.
00:08:23.600 --> 00:08:32.240
And for a few moments, you might even want to imagine that you can breathe directly into your heart and out of your heart.
00:08:41.759 --> 00:08:50.960
Inhaling these feelings into your heart, exhaling compassion from your heart to yourself and to others.
00:08:56.960 --> 00:09:03.759
And then silently for yourself and others, you can recite in your own mind.
00:09:04.559 --> 00:09:07.120
May be all be free from the suffering.
00:09:10.639 --> 00:09:13.039
May we each be happy and well.
00:09:18.000 --> 00:09:20.559
May we all be free from the suffering.
00:09:23.519 --> 00:09:25.840
May we each be happy and well.
00:00:14.640 --> 00:00:21.519
Okay, so I'm going to invite people, if they're comfortable, to close their eyes.
00:00:21.839 --> 00:00:25.280
And also if you're in a place where it is safe to do so.
00:00:27.280 --> 00:00:31.359
Or just drop your gaze if you don't feel comfortable closing your eyes.
00:00:35.840 --> 00:00:41.520
And first, I'm going to invite you to just feel your feet on the ground.
00:00:46.079 --> 00:00:50.000
If both your feet are on the ground, just feel your feet on the ground.
00:00:50.880 --> 00:00:54.479
And feel that ground coming up to support you.
00:00:59.679 --> 00:01:03.359
Feeling the solidity of the ground.
00:01:05.840 --> 00:01:12.480
And if your seat is on the chair, you can also feel the support there.
00:01:18.319 --> 00:01:22.319
And knowing that that ground is always there to support you.
00:01:25.439 --> 00:01:26.959
Wherever you are.
00:01:35.519 --> 00:01:41.040
And now I'm going to invite you to take three big deep breaths.
00:01:43.120 --> 00:01:45.599
A big breath in through your nose.
00:01:48.079 --> 00:01:50.079
And out through your mouth.
00:01:52.400 --> 00:01:56.400
And maybe just letting that out breath be longer than the in-breath.
00:01:58.879 --> 00:02:04.000
Big breath in through your nose, filling your lungs and your torso.
00:02:05.920 --> 00:02:09.439
And then letting it completely out through your mouth.
00:02:15.680 --> 00:02:18.319
And then one last big breath in.
00:02:19.680 --> 00:02:22.879
And maybe letting it out like a big long sigh.
00:02:34.639 --> 00:02:39.520
And then let your breath just fall into its own natural rhythm.
00:02:43.599 --> 00:02:45.680
You don't need to do anything to it.
00:02:46.000 --> 00:02:48.719
Just allow your body to breathe itself.
00:02:57.199 --> 00:03:02.800
And for the next few moments, I'm gonna just invite you to observe that breath.
00:03:06.639 --> 00:03:14.080
If the breath isn't comfortable for you, you can bring your attention back to your feet on the ground.
00:03:50.319 --> 00:04:01.599
A compassionate image that represents the qualities of wisdom, strength, acceptance, or caring.
00:04:06.319 --> 00:04:25.519
So this image might be an aspect of nature, such as a deep blue ocean, or maybe a firmly rooted tree with thick leaves, or the sun that's shining its light and warmth on all beings without discrimination.
00:04:33.120 --> 00:04:36.319
Or maybe it's the image of a person that you deeply respect.
00:04:39.360 --> 00:04:58.240
Someone who embodies the qualities of courage, warmth, and kindness, a mentor, an ancestor, a religious figure, or even a symbol that represents compassion to you.
00:05:02.639 --> 00:05:06.480
And imagine yourself in the presence of this source of compassion.
00:05:11.519 --> 00:05:14.879
Imagine yourself the recipient of this compassion.
00:05:19.839 --> 00:05:24.800
Knowing that in the presence of this compassionate image, you can be completely yourself.
00:05:27.759 --> 00:05:34.639
Just totally relax, free of judgment, complete acceptance.
00:05:40.319 --> 00:05:50.720
And imagine as you stay in the presence of this compassionate image, it awakens in you your own source of strength, wisdom, and compassion.
00:05:58.720 --> 00:06:12.079
And as you rest in this connection to your own deep source of compassion, you can say to yourself, for yourself, May I be free from suffering.
00:06:13.680 --> 00:06:15.759
May I be free from anger.
00:06:17.600 --> 00:06:18.879
May I be well?
00:06:31.360 --> 00:06:38.879
Now I'll invite you to bring to mind something that might be creating some mild amount of stress or pain or suffering for you at this time.
00:06:42.240 --> 00:06:45.120
You don't need to pick anything too overwhelming.
00:06:49.199 --> 00:06:53.439
Just notice how you feel when you think about this stress.
00:06:59.680 --> 00:07:07.600
And just consider that this suffering doesn't isolate you from others, but is actually a part of the experience of being human.
00:07:10.560 --> 00:07:18.399
And just like you, many other people know what it is like to feel pain or grief or self-doubt.
00:07:23.199 --> 00:07:30.560
And as you inhale, imagine that you can breathe in all of the feelings that this experience brings up for you.
00:07:34.000 --> 00:07:40.079
Imagine opening your heart to this experience and allowing yourself to be touched by it.
00:07:44.560 --> 00:07:54.639
And as you exhale, imagine that you can breathe out compassion for yourself and for the countless other people on this planet who might be suffering in a similar way at this moment.
00:08:00.000 --> 00:08:03.920
And as you inhale, you can open your heart to this experience.
00:08:06.959 --> 00:08:15.759
And as you exhale, sending out compassion for yourself and for all others who are also suffering.
00:08:23.600 --> 00:08:32.240
And for a few moments, you might even want to imagine that you can breathe directly into your heart and out of your heart.
00:08:41.759 --> 00:08:50.960
Inhaling these feelings into your heart, exhaling compassion from your heart to yourself and to others.
00:08:56.960 --> 00:09:03.759
And then silently for yourself and others, you can recite in your own mind.
00:09:04.559 --> 00:09:07.120
May be all be free from the suffering.
00:09:10.639 --> 00:09:13.039
May we each be happy and well.
00:09:18.000 --> 00:09:20.559
May we all be free from the suffering.
00:09:23.519 --> 00:09:25.840
May we each be happy and well.
