Difficult situations or difficult relationship often give rise to a sense of fear in us, leading to blame, withdrawal or self-judgement. Here is a simple practice to use in such times, to extend kindness, firstly towards ourselves and then towards others or the situation
Sitting with your spine erect, breathe deeply, placing your finger tips over the center of your chest, if you like.
As you inhale extend compassion to yourself by silently saying as you breathe out, “May compassion awaken”. Inhale and exhale for several breaths, focusing on the center of your chest.
Then you may wish to picture a person to whom you wish to extend compassion. Again, as you exhale, silently say, “May compassion awaken”. Inhale and exhale for several breaths, focusing on the center of your chest.
Recalling the person [or the situation], silently say “May whatever clouds compassion be healed” Repeat this cycle with the phrase “May this moment be experienced, exactly as it is” and finally, “May compassion be extended to all”
Adapted from Elizabeth Hamilton
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