A 20-Minute Guided Meditation for Compassion
A 20-Minute Guided Meditation for Compassion
R stands for Recognize
A stands for Allow
I stands for Investigate Kindness
N stands for Natural Awareness
This kind of loving awareness comes from not identifying with the experience, meeting it with stability, but not getting lost in it or overcome by it. Recognizing all that is present within and without. 8. See if you can bring a natural, loving awareness without overidentification. That often can shift us into judgment and certainty, pulling us away from disarmament and curiosity, just allowing us to sit in natural awareness. 9. Next, I invite you to allow all of that to dissipate. Bringing your attention to the sound or sensation of your breath. And allowing your attention to settle the air for the next minute. In a moment, I’m going to ring the bell. And when I do, I advise you to shift your attention to the sound of the bell gently. Until it dissipates, I invite you to slowly begin to feel your bodies in the chair or your feet on the floor. If your eyes are closed, begin to open them and bring your attention back to your surroundings. Thank you for your practice.
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Michelle Maldonado October 16, 2020
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Michelle Maldonado June 17, 2020
