Cultivating a Compassionate Heart

Begin by finding a comfortable seated position, either on the floor or in a chair. Sit up straight but not rigidly, allowing your spine to be long and your shoulders to relax back and down. Gently close your eyes or soften your gaze.

Take a slow, deep inhale through your nose, feeling your belly, rib cage and chest expand. Then exhale fully, letting your breath flow out smoothly. Continue breathing at a natural, relaxed pace.

Now, place a hand on your heart center in the middle of your chest. Feel the gentle pressure and warmth of your palm against your body. Bring your awareness to your heart space beneath your hand. With each breath, imagine you are breathing in and out through your heart.

As you breathe, silently repeat these phrases to yourself: "May I be happy. May I be healthy. May I be peaceful. May I live with ease." Feel the meaning of the words as you say them. Observe any sensations or emotions that arise. Just allow them to be, without judgment.

Now expand your well wishes outward. Call to mind someone you care about - it could be a loved one, friend or mentor. Visualize them smiling in front of you. Wish for them, "May you be happy. May you be healthy. May you be peaceful. May you live with ease." Repeat the phrases a few times, sending them your heartfelt care and goodwill.

Next, bring to mind a neutral person, someone you don't know well like a neighbor or acquaintance. Generate the same warm feelings and intentions for their wellbeing, silently offering the phrases: "May you be happy. May you be healthy. May you be peaceful. May you live with ease."

Finally, expand your compassion further to encompass all living beings. Radiate loving-kindness out to the whole world. "May all beings be happy. May all beings be healthy. May all beings be peaceful. May all beings live with ease."

Sit quietly now for a few breaths, noting how you feel after this meditation. Observe any positive emotions of love, connection, openness or tranquility. Allow these feelings to permeate your mind and body.

Slowly open your eyes. Carry this inner peace and open-heartedness with you as you go about the rest of your day. Remember that you can return to your compassionate heart anytime. It's always here, a source of unconditional love.

Thank you for practicing with me today. Take good care.