122 : Meditation : Space & Compassion Amidst Suffering

Hello, and welcome to another episode of the mindful fire podcast. I'm Adam, and I'm glad to welcome you to this guided meditation. A lot has happened. Over the last week. And even more over the last year or so. With violence and tragedy. Seemingly surrounding us everywhere. We look. This meditation is an opportunity. To turn inward. To create space within yourself. To just be. To experience, whatever it is that's coming up for. You. In your life for, in response to all that's going on in the world. So let's jump in. I invite you to find a position that allows you to be alert and relaxed at the same time. You can sit comfortably with a tall, straight back. Or you can do this laying down. Standing up. However you like. But find a position that allows you to be alert and relaxed. You can gently close your eyes. And drop into this moment with three deep breaths. In. And out. And on your third exhale. I invite you to check in with yourself. Just turning the spotlight of your attention inward. To what it feels like to sit here. And breathe. In this moment. Noticing what it's like in your body. Any areas of tension or tightness. Any areas of heaviness. Or areas of ease and lightness. Whatever you find. Just observing it. With the kind curious awareness of mindfulness. Whether it's unpleasant or pleasant. Or neutral. Right now. It's like this. Right now in my body. It's like this. And similarly looking. At what it's like in your mind. Noticing if it's busy. With lots of thoughts swirling around in there. Or if it's calm. Again, Either way. It's like this. Now find your way. To the breath. The breath, which is always there for you. 24 hours a day. And just tune in to what it feels like to take one. Deep breath. In. And, uh, And then settling in. To the breath. As it comes in. And as it goes out, Resting your awareness, wherever you notice the sensations most. And then letting go and just relaxing into the simple observing. Of this in breath. And this out-breath. Right now there's nothing that you need to do. Nothing that needs figuring out. No, where that you need to be. Right now all there is to do. Is to observe this and breath. And this opera. Right here. In this peaceful space that you've created for yourself. By sitting down to practice mindfulness. Surely thoughts will come to mind. Strong emotions probably as well. But each time they arise. Can you simply notice them with kindness? And curiosity. Allow them to be, as they are. And then gently letting them go. And choosing to come back to the breath. To this space of peace and refuge. And starting again. Each in breath is a new beginning. Each out breath is a chance to let go. And again, Anytime thoughts or emotions arise. Just noticing. Allowing. You're not doing anything wrong or. Not meditating correctly. Thoughts arise. So just allowing them to arise. Stay for a moment. And then move on. Feeling whatever's there to be felt. Allowing it to be. Just as it is. Noticing with kindness and curiosity. And then letting it go. And choosing. To come back to the breath. And beginning again. Over and over again. Wow. And as we approach the end of this short practice together. This practice of creating space. In our lives. Let us. Practice some compassion. As well. Compassion as the. Recognition of suffering. And the wish for it to be alleviated. We can't deny that there's suffering in the world. At their suffering within ourselves. So let us practice some loving kindness. Starting with yourself. Repeating silently after me as you sit and breathe. May I be happy. And at ease. May I be healthy. And safe. May I be free from pain and suffering. May I recognize my strength. And my resilience. May I feel loved. And supported. Taking a deep breath in. Uh, And now let us send this compassion out to all of those millions of people. We are suffering. Or caught up in war. Whether in the middle east or in Ukraine or elsewhere in the world. Let us send this compassion to them. Repeating silently after me. May all those who are suffering. The happy. And at ease. May all those who are suffering. Be healthy. And safe. Male. Those who are suffering. Be free from pain and suffering. May all those who are suffering. Recognize their strength. And their resilience. And may all those who are suffering. Feel loved. And supported. And now I invite you to join me. And. Finishing our practice with three deep breaths together. Breathing in. I'm breathing out. Again, in. And out. Um, once more. In. And. When you're ready. Opening your eyes. Coming back. Thank you so much for practicing with me today. I hope this short practice brought you even just a little bit of space and peace in your life. And if you found it valuable, I would really appreciate if you could share it with a friend who could benefit from this space and peace in their life with everything that's going on. May you be well. May you be healthy and safe. And may you. Live with peace. Much love.