Open to what is
- After resting with the breath for 10-15 minutes, open to everything around you, regarding it all as a dream.
Taking and sending
- As you breathe in, imagine the suffering, reactive emotions, confusion and pain of all beings coming into you. Their suffering takes the form of thick black smoke that comes in through your nostrils and into your heart, where you experience it fully. Joyfully, you take on their suffering so that they are free from it.
- As you breathe out, imagine your own health, good fortune, happiness, intelligence and joy going out to all beings. Your happiness takes the form of soft moonlight that comes out of your heart, pours out of your nostrils, and goes out to the world. Joyfully you give away and send out your happiness so that all beings experience it.
Rest in awareness
- At the end of the meditation session, let the taking and sending go and rest in open awareness for a few minutes: relaxed, awake, and present.
Feel free to print this page
for your meditation practice
Timeframe for this practice and signs of assimilation
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