We are called to love deeply.(Sister Jenna) http://www.attunementmeditation.com/wp-content/uploads/sisterjennajuly14.mp3

Music from Meritxell Negre: Bello Futuro

In times of tragedy we are called to love, deeply

Sitting with my journal in hand, tears streaming down my face, these words were so difficult to write, though I know them to be true. When I see people around the world who are killed or tortured simply based on the color of their skin, their sexual orientation or by being in the wrong place at the wrong time, I weep. I grieve for the lost lives and for those left behind who must wrestle with the what ifs? or why us? Questions that cannot be answered. At least not with our earthly minds.

In these times of tragedy, trauma and terrorism, we must reconnect to our heart of compassion. We are called to love deeply and extend compassion to ALL.

No one is born full of hatred and only a person in great pain, confusion or distress would harm another. At the level of the soul we are all perfect, and the souls that do us harm are also grieving, for they will have to come face-to-face with the results of their actions. The karmic debt does not go unpaid.

Knowing this, why would we want another to suffer now? Knowing that the pain one delivers shall be delivered unto him until he is able to return to the perfection that lies at his core, we need not seek vengeance nor retribution. We are called to pray, meditate and love even our enemies, for their soul suffers, too.”

~ Dr. Andrea. July 16, 2016

After joining with thousands around the world for a 21-day Compassion Meditation Challenge, I realized just how much we need a deep spiritual practice, faith and meditation. As we each deal with anger, rage and grief following any number of tragic events, I asked a friend, a true spiritual leader to help guide me and to share wisdom with us.

.

I reached out to the ever wise and positive Sister Jenna for support not knowing that within a few hours her words would be even more poignant and necessary.

On July 14, just hours before I left to watch fireworks on the beach in honor of Bastille Day, I had a deep conversation with a trusted friend and colleague, Sister Jenna. She is the founder of the Meditation Museum and a spiritual leader of the Brahma Kumaris. I was already shaken and disturbed to learn of the police shootings in America, the deaths which occurred during the coup attempt in Turkey, and countless other bombings around the world. It seemed to me, in this mid-Summer afternoon, that the world is incredibly unstable.

Have a listen to our conversation and enjoy the guided meditation that Sister Jenna leads.

The cure lies at the level of the soul. ~ Sister Jenna

G

GENERATE & SEND COMPASSION TO THE WORLD

As you bask in these wonderful feelings of kindness and compassion, extend the wish to all beings on the planet. Spend a few minutes allowing this wave of loving kindness to swirl around you and radiate out from you.

Take this feeling of connectedness  with you throughout your day. Always remembering that you, too, are worthy of a life free from suffering, full of peace and true happiness.

Please share this 21-day challenge with your friends and loved ones using the hashtags #Compassion #Meditation

May you be free from suffering. May you be peaceful and truly happy. May you be well in body, mind and heart. May you live with ease.

With love,

Click here to share on Facebook

Day 21: Kindness creates confidence, profundity & love. (~ Lao Tzu)http://attunementmeditation.com/wp-content/uploads/day21cm.mp3

Music from Journey through the Matrix by Harry Massey & David Gibson

Go forth with confidence & boldness in a spirit of divine love & compassion

As we embrace and express the new attitudes of loving compassion for ourselves and every being on the planet, we gain a new sense of clarity and confidence. We recognize our shared humanity and truly respect that everyone desires happiness and freedom from suffering. It is with this recognition that we can more generously send out love and peace to people everywhere on the planet.

As you have taken the time to look deeply into your own heart you may have seen the reflection of pure, basic goodness shining back. For some of us, this creates a deep appreciation for the tenderness and preciousness of life, and inspires us to show up authentically and love more deeply.

So as we conclude our 21-day journey I pray that you, too, have found renewed love and reverence for life. I have created these recordings with you in mind, with a sincere desire to be of service and with deep love for you I wish you continued blessings of peace, happiness and personal evolution.

Kindness in words creates confidence, kindness in thinking creates profundity & kindness in giving creates love. ~ Lao Tzu

T

THE COMPASSION MEDITATION PRACTICE

Begin today’s meditation by taking five deep, slow breaths. Breathe in through your nose slowly to the count of 6, hold your breath for 2 counts, and exhale slowly to the count of 6. Do this for a total of 5 breaths.

With your hands resting on your lap, or on your heart if you wish, recite the loving kindness phrases and really try to generate the feelings of kindness, friendliness and compassion. Starting with yourself, say:

 May I be free from suffering. May I be peaceful and truly happy. May I be well in body, mind and heart. May I live with ease.

As you feel the warmth coming from your heart, a sincere desire that you not suffer, see if you can extend that feeling to someone you care about. Imagine a dear friend or loved one and repeat the phrases:

May you be free from suffering. May you be peaceful and truly happy. May you be well in body, mind and heart. May you live with ease.

Finally, as you bask in these wonderful feelings of kindness and compassion, extend the wish to all beings on the planet.

Spend a few minutes allowing this wave of loving kindness to swirl around you and radiate out from you.

Take this feeling of connectedness  with you throughout your day. Always remembering that you, too, are worthy of a life free from suffering, full of peace and true happiness.

Please share this 21-day challenge with your friends and loved ones using the hashtags #Compassion #Meditation

May you be free from suffering. May you be peaceful and truly happy. May you be well in body, mind and heart. May you live with ease.

With love,

Click here to share on Facebook

Day 20: Listen to our hearts(Stephen Covey)http://attunementmeditation.com/wp-content/uploads/day20cm.mp3

Music from Journey through the Matrix by Harry Massey & David Gibson

Is your inner voice critical or compassionate?

We’ve heard from experts that each of us is born with our own version of genius. We are unique, have a distinct X-factor and we each possess some precious value all our own. So why are we often so critical of ourselves? And why do we sometimes tear others down with our criticism.

Whether spoken aloud or simply thought, our inner voice tends to come from the ego, or social self. And more times than we are proud of, this voice can be really mean.

So beginning a meditation practice can often bring us quiet time where we find ourselves up close and personal with our inner critic. As we persevere with sending ourselves heartfelt wishes of happiness and allow ourselves to be seen with the eyes of compassion something shifts. We begin to soften. And over time we can hear the still, sweet voice of our heart and soul whispering how lovable we are, just as we are.

This softening allows us to recognize the inner critic for what it is, a collection of social programs, past hurts and reminders to attack or be attacked. And as we see that this inner meanie isn’t real and certainly isn’t the real me, we recognize how often others are likely hearing their own negative messages.

So as you bring daily attention to your mind and heart, be open to listen to and really hear the messages of your heart. And offer everyone else you meet the same generosity.

When we know how to listen to our hearts, we can listen to the hearts of others. ~ Stephen Covey

T

THE COMPASSION MEDITATION PRACTICE

Begin today’s meditation by taking five deep, slow breaths. Breathe in through your nose slowly to the count of 6, hold your breath for 2 counts, and exhale slowly to the count of 6. Do this for a total of 5 breaths.

With your hands resting on your lap, or on your heart if you wish, recite the loving kindness phrases and really try to generate the feelings of kindness, friendliness and compassion. Starting with yourself, say:

 May I be free from suffering. May I be peaceful and truly happy. May I be well in body, mind and heart. May I live with ease.

As you feel the warmth coming from your heart, a sincere desire that you not suffer, see if you can extend that feeling to someone you care about. Imagine a dear friend or loved one and repeat the phrases:

May you be free from suffering. May you be peaceful and truly happy. May you be well in body, mind and heart. May you live with ease.

Finally, as you bask in these wonderful feelings of kindness and compassion, extend the wish to all beings on the planet.

Spend a few minutes allowing this wave of loving kindness to swirl around you and radiate out from you.

Take this feeling of connectedness  with you throughout your day. Always remembering that you, too, are worthy of a life free from suffering, full of peace and true happiness.

Please share this 21-day challenge with your friends and loved ones using the hashtags #Compassion #Meditation

May you be free from suffering. May you be peaceful and truly happy. May you be well in body, mind and heart. May you live with ease.

With love,

Click here to share on Facebook

Day 19: Every smile is an action of love(Mother Theresa)http://attunementmeditation.com/wp-content/uploads/day19cm.mp3

Music from Journey through the Matrix by Harry Massey & David Gibson

Become a Smiler to spread joy and love in the world!

Touched by the sadness or suffering of others makes us want to do something, we want to take action, to help. But with so many global problems needing immediate attention, where do we begin? How can we make a difference in a world so plagued by chaos or calamity?

It begins with bringing more love to our immediate surroundings. The greater the presence of love in the world, the greater the chances that those who perpetuate wrong action will switch sides.

Some research shows that when a small percentage of a population focuses on peace and harmony the violence and crime rates drop. By getting into the vibration of love and compassion we can influence the energy of our communities and maybe even our nation.

In addition to practicing this compassion meditation with people around the world, you can take small measures yourself to bring more love to the world.

So, become a Smiler and spread the love.   

Every time you smile at someone it is an action of love, a gift to that person, a beautiful thing. ~ Mother Theresa

T

THE COMPASSION MEDITATION PRACTICE

Begin today’s meditation by taking five deep, slow breaths. Breathe in through your nose slowly to the count of 6, hold your breath for 2 counts, and exhale slowly to the count of 6. Do this for a total of 5 breaths.

With your hands resting on your lap, or on your heart if you wish, recite the loving kindness phrases and really try to generate the feelings of kindness, friendliness and compassion. Starting with yourself, say:

 May I be free from suffering. May I be peaceful and truly happy. May I be well in body, mind and heart. May I live with ease.

As you feel the warmth coming from your heart, a sincere desire that you not suffer, see if you can extend that feeling to someone you care about. Imagine a dear friend or loved one and repeat the phrases:

May you be free from suffering. May you be peaceful and truly happy. May you be well in body, mind and heart. May you live with ease.

Finally, as you bask in these wonderful feelings of kindness and compassion, extend the wish to all beings on the planet.

Spend a few minutes allowing this wave of loving kindness to swirl around you and radiate out from you.

Take this feeling of connectedness  with you throughout your day. Always remembering that you, too, are worthy of a life free from suffering, full of peace and true happiness.

Please share this 21-day challenge with your friends and loved ones using the hashtags #Compassion #Meditation

May you be free from suffering. May you be peaceful and truly happy. May you be well in body, mind and heart. May you live with ease.

With love,

Click here to share on Facebook

Day 18: Offer good wishes to every being you meet(The Buddha)http://attunementmeditation.com/wp-content/uploads/day18cm.mp3

Music from Journey through the Matrix by Harry Massey & David Gibson

No matter what, you can always send a prayer

Compassion is the feeling of wanting to ease the suffering of others. It is a natural human trait but it is always our choice to use it. Fortunately, we can never lose it. For those times when we feel like the chores of daily life are all consuming or when we can barely see beyond our own problems we can feel less than altruistic.

But even just the mental sending of positive vibes or well wishes can be a compassionate gesture with positive benefits for you and the recipient.

This is something you don’t have to sit in meditation to do. On your way to the store you could wish everyone you pass a pleasant day. As you are standing in line at the airport you could wish the woman traveling alone with two kids a drama-free trip.

We can always imagine that other people are dealing with challenges like us. And though they may be sad or irritable we are reminded that people can always change for the better. It starts with just a simple wish, a silent prayer or an internal mental attitude of kindness.

As you travel through life, offer good wishes to every being you meet. ~ The Buddha

T

THE COMPASSION MEDITATION PRACTICE

Begin today’s meditation by taking five deep, slow breaths. Breathe in through your nose slowly to the count of 6, hold your breath for 2 counts, and exhale slowly to the count of 6. Do this for a total of 5 breaths.

With your hands resting on your lap, or on your heart if you wish, recite the loving kindness phrases and really try to generate the feelings of kindness, friendliness and compassion. Starting with yourself, say:

 May I be free from suffering. May I be peaceful and truly happy. May I be well in body, mind and heart. May I live with ease.

As you feel the warmth coming from your heart, a sincere desire that you not suffer, see if you can extend that feeling to someone you care about. Imagine a dear friend or loved one and repeat the phrases:

May you be free from suffering. May you be peaceful and truly happy. May you be well in body, mind and heart. May you live with ease.

Finally, as you bask in these wonderful feelings of kindness and compassion, extend the wish to all beings on the planet.

Spend a few minutes allowing this wave of loving kindness to swirl around you and radiate out from you.

Take this feeling of connectedness  with you throughout your day. Always remembering that you, too, are worthy of a life free from suffering, full of peace and true happiness.

Please share this 21-day challenge with your friends and loved ones using the hashtags #Compassion #Meditation

May you be free from suffering. May you be peaceful and truly happy. May you be well in body, mind and heart. May you live with ease.

With love,

Click here to share on Facebook

Day 17: It is impossible to love our enemies(Thich Nhat Hanh)http://attunementmeditation.com/wp-content/uploads/day17cm.mp3

Music from Journey through the Matrix by Harry Massey & David Gibson

Self-love can heal our enemies, too.

In a time with endless wars, economic stress, racial profiling and political uprising it is easy for us to label others as bad or evil. Suddenly we have more enemies than any other time in history. Hatred seems so justifiable.

And yet, the most intelligent among us repeatedly say that it is our compassion for our enemy that will set us free from hatred, stealing, war and corruption. So, we are all sad, enraged and full of vengeful emotions. But vengeance will not solve the problems of racism or displaced anger, rage and hostility. We are reminded of the grace of Gandhi who suggests instead, that we should “be the change we want to see in the world.”

Can we allow our pain, anger and frustration to motivate and inspire us to carry peace and tolerance forward? Can our collective enlightenment empower the aggressors, who in their ignorance, pain and confusion project hatred toward others?

It is my prayer that we awaken to the truth that we are all ONE of similar spirit, each with a soul that, according to some beliefs, chose to live with a particular mission. Can this knowledge of our mutual agreement to play these roles for each other lead to compassion?

I am reminded that the judicial system is manmade. The human mind and ego have the potential for grave error and bias depending on our level of development. The spiritual laws of the universe dictate that no deed goes unnoticed — not necessarily unpunished in our sense of the concept.

Do the misguided abusers out there need to be punished in the earthly moralistic sense? Or is it possible that they need to become awakened to the truth of who they really are — who we all are? In that awakening is the seed which can later bear fruits of tolerance, forgiveness, acceptance and, ultimately, unconditional (self) love.

“It is our lack of love for ourselves that inhibits our compassion toward others. If we make friends with ourselves, then there is no obstacle to opening our hearts and minds to others.” ~ Pema Chödrön

 

Knowing that the essential self that is you is the same self that animates all beings brings a certain reverence for life and inspires us to want the best for all of us.

My prayer is one of forgiveness and enlightenment because, at the heart of the matter, no one’s soul is born full of hatred toward others. The impulse to kill or abuse or reject others is learned or impressed upon us, inherited, if you will, from the collective unconscious. So to heal this pain we do not need protests, riots and eye-for-eye vengeance which will not change the hearts nor souls of the oppressors. We need to return to our true essence of universal love, an awakening to unity consciousness.

“To love our enemy is impossible. The moment we understand our enemy, we feel compassion towards him or her, and he or she is no longer our enemy.” ~ Thich Nhat Hanh

By becoming a tolerant, peaceful, forgiving person and living this example, I am changing the vibration of those around me. Then by practicing forgiveness and compassion meditations I can go to the heart and soul of all those affected by these actions — forward and backward in time — to heal the past and reveal the truth that still remains — we are ONE. We are pure love at our core. We have come to experience life as creators. Now we can consciously co-create a life of harmony, love and mutual respect for all beings.

To love our enemy is impossible. The moment we understand our enemy, we feel compassion towards him or her, and he or she is no longer our enemy. ~ Thich Nhat Hanh

T

THE COMPASSION MEDITATION PRACTICE

Begin today’s meditation by taking five deep, slow breaths. Breathe in through your nose slowly to the count of 6, hold your breath for 2 counts, and exhale slowly to the count of 6. Do this for a total of 5 breaths.

With your hands resting on your lap, or on your heart if you wish, recite the loving kindness phrases and really try to generate the feelings of kindness, friendliness and compassion. Starting with yourself, say:

 May I be free from suffering. May I be peaceful and truly happy. May I be well in body, mind and heart. May I live with ease.

As you feel the warmth coming from your heart, a sincere desire that you not suffer, see if you can extend that feeling to someone you care about. Imagine a dear friend or loved one and repeat the phrases:

May you be free from suffering. May you be peaceful and truly happy. May you be well in body, mind and heart. May you live with ease.

Finally, as you bask in these wonderful feelings of kindness and compassion, extend the wish to all beings on the planet.

Spend a few minutes allowing this wave of loving kindness to swirl around you and radiate out from you. I will sound a bell when the meditation period is over.

Take this feeling of connectedness  with you throughout your day. Always remembering that you, too, are worthy of a life free from suffering, full of peace and true happiness.

Please share this 21-day challenge with your friends and loved ones using the hashtags #Compassion #Meditation

May you be free from suffering. May you be peaceful and truly happy. May you be well in body, mind and heart. May you live with ease.

With love,

Click here to share on Facebook

Day 16: Mindfulness is about love(Jon Kabat-Zinn)http://attunementmeditation.com/wp-content/uploads/day16cm.mp3

Music by Harry Massey from Journey Into the Matrix

Mindfulness is about loving life – just as it is

Some people think that meditation practice is all about escape. In an attempt to escape from pain, trauma or drama meditation is often considered an appropriate remedy. And while becoming more mindful and engaging in meditation will provide calm and a respite from the turbulence of daily life, engaging in mindfulness practices is really meant to bring more enjoyment to your everyday life.

No matter what is going on in the outside world, with mindfulness practice we learn that we have a choice in how we respond to our present circumstance. With time we discover that the automatic reactions of anger, irritability or attack are optional. We uncover the truth behind our negative emotions and realize that we are separate from them.

We are not our feelings, emotions or thoughts. And mindfulness shows us that despite the turmoil inside or outside of us we can bring a peaceful, joyful and even playful attitude to every situation.

Seeing clearly who we are and how we have the power to transform our lives is the aim of mindfulness practice. At the heart of the teachings is the invitation to become wise, awake and fully present. At our core we feel a deep love for life and begin to cherish our experiences for the lessons they bring on our path of evolution.

Mindfulness is about love and loving life. When you cultivate this love it gives you clarity and compassion for life. ~Jon Kabat-Zinn

T

THE COMPASSION MEDITATION PRACTICE

Begin today’s meditation by taking five deep, slow breaths. Breathe in through your nose slowly to the count of 6, hold your breath for 2 counts, and exhale slowly to the count of 6. Do this for a total of 5 breaths.

With your hands resting on your lap, or on your heart if you wish, recite the loving kindness phrases and really try to generate the feelings of kindness, friendliness and compassion. Starting with yourself, say:

 May I be free from suffering. May I be peaceful and truly happy. May I be well in body, mind and heart. May I live with ease.

As you feel the warmth coming from your heart, a sincere desire that you not suffer, see if you can extend that feeling to someone you care about. Imagine a dear friend or loved one and repeat the phrases:

May you be free from suffering. May you be peaceful and truly happy. May you be well in body, mind and heart. May you live with ease.

Finally, as you bask in these wonderful feelings of kindness and compassion, extend the wish to all beings on the planet.

Spend a few minutes allowing this wave of loving kindness to swirl around you and radiate out from you. I will sound a bell when the meditation period is over.

Take this feeling of connectedness  with you throughout your day. Always remembering that you, too, are worthy of a life free from suffering, full of peace and true happiness.

Please share this 21-day challenge with your friends and loved ones using the hashtags #Compassion #Meditation

May you be free from suffering. May you be peaceful and truly happy. May you be well in body, mind and heart. May you live with ease.

With love,

Click here to share on Facebook

Day 15: The human experience is not perfect(Kristin Neff)http://attunementmeditation.com/wp-content/uploads/day15cm.mp3

Music created by Harry Massey from “Journey through the Matrix”

Perfection is not the goal

Many of us grow up with a drive to become perfect. In order to feel worthy of praise or love we strive to achieve, accomplish and out-do ourselves or others. It can be quite alarming to find that no matter how high our level of success, no matter the size of our bank account and no matter the friends and followers we have we still make mistakes. We may still feel unworthy, like a fraud or imposter, always on the brink of being discovered to be less than perfect.

If we can gently look at ourselves from the eyes of compassion we can see how shaky the goal of perfection is to begin with. We can see clearly that life will always be full of challenges and obstacles, some of which we will conquer, but not without our stumbling and falling a few times. While we can often give other people a break when we see them fall short of perfection, it takes a bit of practice to do the same for ourselves.

The simple recognition that aiming for perfection is a futile goal can allow us just a bit of leeway to be who we really are. We continue to strive for excellence in what we do, bringing the best of us to the table, but with a gentleness of forgiveness and self-acceptance. This allows those around us a little more room to breathe as well. And that creates a space of openness, tolerance and love that invites growth and collaboration.

The emotion of compassion springs from the recognition that the human experience is imperfect. ~ Kristin Neff

T

THE COMPASSION MEDITATION PRACTICE

Begin today’s meditation by taking five deep, slow breaths. Breathe in through your nose slowly to the count of 6, hold your breath for 2 counts, and exhale slowly to the count of 6. Do this for a total of 5 breaths.

With your hands resting on your lap, or on your heart if you wish, recite the loving kindness phrases and really try to generate the feelings of kindness, friendliness and compassion. Starting with yourself, say:

 May I be free from suffering. May I be peaceful and truly happy. May I be well in body, mind and heart. May I live with ease.

As you feel the warmth coming from your heart, a sincere desire that you not suffer, see if you can extend that feeling to someone you care about. Imagine a dear friend or loved one and repeat the phrases:

May you be free from suffering. May you be peaceful and truly happy. May you be well in body, mind and heart. May you live with ease.

Finally, as you bask in these wonderful feelings of kindness and compassion, extend the wish to all beings on the planet.

Spend a few minutes allowing this wave of loving kindness to swirl around you and radiate out from you. 

Take this feeling of connectedness with you throughout your day. Always remembering that you, too, are worthy of a life free from suffering, full of peace and true happiness.

Please share this 21-day challenge with your friends and loved ones using the hashtags #Compassion #Meditation

May you be free from suffering. May you be peaceful and truly happy. May you be well in body, mind and heart. May you live with ease.

With love,

Click here to share on Facebook

http://www.attunementmeditation.com/wp-content/uploads/2016/06/Day-14-Tara-Brach-final.mp3

We must embrace our darkness to shine fully

When we step onto the path toward becoming our best self, we open our eyes, hearts and minds to seeing ourselves deeply, from the inside-out. Beginning or deepening our spiritual journey involves coming face-to-face with the darkest aspects of our personalities.

Embracing the wholeness and breadth of who we really are means we recognize the light and dark parts of our personality and behavior. As a whole being we have the potential for every type of thought and action – both good and bad – and everything in between.

Choosing to live a more conscious, spiritual life usually involves some idealistic picture of positivity or holiness. So seeing into our shadow can bring up feelings of shame, guilt and fear.

Rather than run from these shaky feelings we are invited to sit with them, observe and contemplate them, and eventually watch them fade away as they are replaced with tenderhearted, compassionate acceptance.

If it is difficult to feel compassion for yourself during the meditation sessions while confronting your dark past or unfavorable qualities, you might want to imagine yourself as an innocent child. Then it may be easier to welcome the loving kindness energy of compassion that you deserve.

Awakening self-compassion is often the hardest challenge people face on the spiritual path. ~ Tara Brach

T

THE COMPASSION MEDITATION PRACTICE

Begin today’s meditation by taking five deep, slow breaths. Breathe in through your nose slowly to the count of 6, hold your breath for 2 counts, and exhale slowly to the count of 6. Do this for a total of 5 breaths.

With your hands resting on your lap, or on your heart if you wish, recite the loving kindness phrases and really try to generate the feelings of kindness, friendliness and compassion. Starting with yourself, say:

 May I be free from suffering. May I be peaceful and truly happy. May I be well in body, mind and heart. May I live with ease.

As you feel the warmth coming from your heart, a sincere desire that you not suffer, see if you can extend that feeling to someone you care about. Imagine a dear friend or loved one and repeat the phrases:

May you be free from suffering. May you be peaceful and truly happy. May you be well in body, mind and heart. May you live with ease.

Finally, as you bask in these wonderful feelings of kindness and compassion, extend the wish to all beings on the planet.

Spend a few minutes allowing this wave of loving kindness to swirl around you and radiate out from you. 

Take this feeling of connectedness with you throughout your day. Always remembering that you, too, are worthy of a life free from suffering, full of peace and true happiness.

Please share this 21-day challenge with your friends and loved ones using the hashtags #Compassion #Meditation

May you be free from suffering. May you be peaceful and truly happy. May you be well in body, mind and heart. May you live with ease.

With love,

Click here to share on Facebook

http://www.attunementmeditation.com/wp-content/uploads/2016/06/Day-13-final-Compassion-Meditation-Sharon-Salzberg.mp3

We are the world

Today we are all considered global citizens with a shared responsibility to care for our planet and this includes all beings on our precious green earth. No member of our ecosystem lives in total isolation.When one of us suffers or is under stress, we all feel it.

Leaders everywhere are telling us that to improve the human condition we need to open our hearts and live with compassion. We are called to think beyond our own homes and consider the weak or sick or frail.

Science tells us that living with an open heart of compassion also changes the way we see others. We can decrease our brain’s tendency to look out for ourselves and instead lower our stress response and make us more empathetic.

What changes have you noticed after practicing this compassion meditation during this challenge? Send me an email, I’d love to hear from you!

To develop compassion is to learn to live with sympathy for all living beings, without exception. ~ Sharon Salzburg

T

THE COMPASSION MEDITATION PRACTICE

Begin today’s meditation by taking five deep, slow breaths. Breathe in through your nose slowly to the count of 6, hold your breath for 2 counts, and exhale slowly to the count of 6. Do this for a total of 5 breaths.

With your hands resting on your lap, or on your heart if you wish, recite the loving kindness phrases and really try to generate the feelings of kindness, friendliness and compassion. Starting with yourself, say:

 May I be free from suffering. May I be peaceful and truly happy. May I be well in body, mind and heart. May I live with ease.

As you feel the warmth coming from your heart, a sincere desire that you not suffer, see if you can extend that feeling to someone you care about. Imagine a dear friend or loved one and repeat the phrases:

May you be free from suffering. May you be peaceful and truly happy. May you be well in body, mind and heart. May you live with ease.

Finally, as you bask in these wonderful feelings of kindness and compassion, extend the wish to all beings on the planet.

Spend a few minutes allowing this wave of loving kindness to swirl around you and radiate out from you. I will sound a bell when the meditation period is over.

Take this feeling of connectedness  with you throughout your day. Always remembering that you, too, are worthy of a life free from suffering, full of peace and true happiness.

Please share this 21-day challenge with your friends and loved ones using the hashtags #Compassion #Meditation

May you be free from suffering. May you be peaceful and truly happy. May you be well in body, mind and heart. May you live with ease.

With love,

Click here to share on Facebook