First Invite Love In

Prior to each day’s compassion practice we will take a few minutes calm your mind and mentally dwell in a space of love so that you will have the spiritual and emotional wherewithal to practice feeling more compassionate towards others without feeling drained. I will give you detailed instructions for this part of your daily compassion practice here to begin with. As time goes on, you may feel comfortable working with the shorter version which follows the one with detailed instructions.

Detailed Instructions

1. Bring to mind someone with the capacity for profound love, compassion, and peace of mind. This might be a person in your life, someone you know. Perhaps it is your mother or father, an aunt or an uncle, grandparents, a teacher, a good friend… Or, it could be a religious or historical figure that you admire, such as Mother Theresa or Martin Luther King. Or. It could be a divine being, such as God, Buddha, Allah, the Virgin Mary, or Jesus. Or, it could be a diffuse spiritual being or life force. So bring this person clearly into your mind.

2. Now, imagine that person’s mind is entirely focused on filling you with a feeling of love and peace. Imagine that their intention is to transfer their ability to feel peace, love, compassion, and kindness into your mind. They want to pour this ability into your mind.

3. Think that they do so without any judgment or requirement of you. There is no possibility of criticism. There is no expectation of how quickly or if you will ever be able to receive this. Imagine that they are filled with this feeling of wanting to pour this ability to feel compassion into you, but there is no expectation of whether you will be able to receive this or how you will respond.

4. Imagine also that they have absolutely perfect concentration on maintaining only thoughts of profound love in their minds, and only thoughts of transferring this capacity of profound love into you. So, they are not thinking about other people, other problems to solve, anything else.

5. So, this is completely pure, unconditional love, beaming into you with unbroken concentration for as long as you might need it. Think about that for a moment.

6. Now, open your mind to the idea of receiving this love and having your mind become the same as this vast, loving, and peaceful mind that is contemplating you. Just imagine that it is possible.

7. Now, mentally ask the envisioned being to help transform your mind into a mind filled with profound love. Imagine saying whatever you might say to ask for this kind of love from this being.

8. Then, imagine that they respond to your request for help with pleasure and happiness. And, they agree to help you. Imagine the words that they would say back to you.

9. Now, form an intention that at some point in time with practice your mind will come to mirror the mind of love you have envisioned. Say to yourself that you have the intention of developing a mind of greater compassion and kindness.

10. Scan your body and mind and let go of any tension or anxiety you feel as if a fist lets go and opens into a relaxed and open hand. Just let the muscles go. Let the inner tension go. Just let it go.

11. Transfer your attention to what is going on in your mind. Let any thoughts you have slip away as if they were clouds passing in the sky above or bubbles rising and evaporating into the air. Don’t follow your thoughts. They are there, but just let them pass by. Don’t grab on. Just let them go for a while. It’s OK to have them. Can’t stop them. But let them rise on up and by.

12. Bring to mind in aggregate everything you have ever enjoyed, desired, or found pleasing. Take a few things that you especially like. Could be food, experiences, things you wished had. Then, relax your grip on these thoughts and imagine them floating up and out of your mind and eventually disappearing entirely into the sky without a trace. You can let them go for just a little while.

13. Now that you have taken a few of these thoughts that are pleasing to you, gather more and more of them together. Everything that you have ever really loved, wished you had, or do have and really enjoy. Just let them rise up and out. Let go of them for a while.

14. In the same way bring to mind your negative thoughts, emotions, and experiences. Think of some things that make you angry, experiences of things that you do not like, bumpy, disruptive feelings. Imagine that they drop away from you and your mind is clear of it.

15. Now gather up all of your negative emotions, thoughts, and feelings and things that you really dislike, and imagine that they are somehow are rendered insubstantial and harmless, and they drop away from you in one quick motion, sinking deep into the earth, in a way that doesn’t harm the earth. Leaving no trace or residue in your mind.

16. So you have a clear mind now. There is nothing you desire. Nothing you are avoiding or disliking. No thoughts that you are running after. No tension or gripping in your body.

17. Imagine that all of your pores open to receive the loving mindset of the person or being that you imagine is contemplating you. So they all gently open up. You are quite relaxed. It is completely safe to open up like this.

18. Think that you can invite and receive the mindset of the loving being you have envisioned through a point between the eyebrows often called the third eye. Lower your eyes and relax them. Feel the area between your eyebrows gently opening. Then shift your point of perception as if you can see through this window between your eyebrows. You can see the loving being who is contemplating you and who has the intention and the wish to pour their ability to have a compassionate and peaceful and kind mindset into your mind. Imagine that this third eye is especially designed to see and receive peaceful loving thoughts and energy.

19. See the loving being who is contemplating you with unbroken perfect concentration. Experience their profound love and compassion for you with no expectation. You can see this being through this third eye you have opened all the pores in your body and can receive this loving being’s mindset into yourself in this way.

20. Don’t strain to maintain this visualization. Don’t strain to look or use any effort in any way to actively draw anything into yourself. Just relax and trust. Open yourself up.

21. Perceive the being and allow yourself to receive.

22. Let your mind become one and the same with the loving and peaceful presence you have envisioned………..

As you go through the central compassion practice imagine that the spiritual being you have envisioned is doing a high level version it in the most perfect, effortless, and serene manner as a way to support you. Imagine that they pour a never-ending stream of spiritual support into you so that you will have all the emotional and spiritual resources you need to do these mental exercises well and without feeling drained in any way.

Short Version

1. Bring to mind the person or spiritual being or life force that you have been working with.

2. Imagine that this being’s mind is entirely focused with perfect concentration on filling you with a feeling of love and peace and that they do so without any judgment, requirement, or expectation of you.

3. Feel their completely pure, unconditional love beaming into you with unbroken concentration for as long as you might need it.

4. Mentally ask the envisioned being to help transform your mind into a mind filled with profound love.

5. Imagine that they respond to your request for help with pleasure and happiness and that they agree to help you.

6. Say to yourself that with their help you have the intention of steadily working towards developing a mind of greater compassion and kindness.

7. Scan your body and mind and let go of any tension or anxiety you feel as if a fist lets go and opens into a relaxed and open hand. Let the inner tension go.

8. Note what is going on in your mind. Let any thoughts you have slip away as if they were clouds passing in the sky above or bubbles rising and evaporating into the air.

9. Bring to mind in aggregate everything you have ever enjoyed, desired, or found pleasing. Relax your grip on these thoughts and imagine them floating up and out of your mind and eventually disappearing entirely into the sky without a trace.

10. Bring to mind your negative thoughts, emotions, and experiences. Imagine that they are somehow are rendered insubstantial and harmless, and they drop away from you in one quick motion, sinking deep into the earth, in a way that doesn’t harm the earth and leaving no trace or residue in your mind.

11. Experience your mind as clear now. There is nothing you desire. Nothing you are avoiding or disliking. No thoughts that you are running after. No tension or gripping in your body.

12. Imagine that all of your pores gently open up to receive the loving mindset of the spiritual being that is contemplating you with loving intention. You are quite relaxed and feel completely safe.

13. Lower your eyes and relax them.

14. Feel the area between your eyebrows gently opening and shift your point of perception so that you feel that you can see the spiritual being that is sending you peaceful and loving thoughts and energy and receive their support through it.

15. Experience their profound love and compassion for you with no expectation coming into you.

16. Don’t strain or use any effort. Just relax, trust, open and perceive.

17. Let your mind become one and the same with the loving and peaceful presence you have envisioned………..

Maintain this feeling of connection with your spiritual support as you go the central part of the compassion practice. Imagine that the spiritual being does a high level version it in the most perfect, effortless, and serene manner and that they are also pouring a never-ending stream of spiritual support into you so that you will have the spiritual resources to do this practice well and without feeling depleted.

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