Adam Coelho:      [00:00:00] 

Let's begin by finding a position that allows you to be both alert and relaxed. At the same time,

 sitting with us tall, straight back,  closing her eyes are gazing down and just resting your hands. Wherever is comfortable for you.  And let's just begin with three deep breaths.

 [00:01:00]And as we begin this practice. Just take a moment now to check in with yourself

 or often rushing from thing to thing.  And so it can be really helpful to just  take a moment to notice how you're feeling  in your body and in your mind. And so just checking in with yourself and noticing how you feel right here in this.

 [00:02:00]And allowing whatever you feel to be exactly as it is

  right now. It's like this.

 and whenever you're ready in your own time, and in your own words,  Find your way to the breath sensations,  noticing wherever they're most vivid in your body right now.  And just arresting your awareness on the sensations of [00:03:00] breathing in

and breathing out, riding on the waves. Moment by moment by moment  and breath by breath by breath.

 [00:04:00]To be exactly as it is and experiencing each with curiosity, kindness, and openness, allowing it to unfold in its own way and just observing, breathing in. Aware that I'm breathing in.

breathing out. I'm aware that I'm breathing out.

  [00:06:00] [00:05:00]Anytime you notice your mind is drifted off.  No problem. The mine's just doing what it does.  And so just noticing  that the mind is wandered  with that same kind, curious and open attitude towards yourself and whatever's arising in your experience  and then just gently choose to come back to the breath and to begin again,  each in breath is a new beginning.

 Each out-breath the chance to let go

 resting in awareness of this and breath

and this outbreath

 [00:11:00] [00:10:00] [00:09:00] [00:08:00] [00:07:00]And again, if your mind has drifted off, just noticing with kindness, awareness is vast enough to include anything, including our thoughts and just choosing to bring it back to the breath and to start again.

 [00:12:00]and now I invite you to join me in practicing some compassion.

 So much suffering in the world, especially right now.  Let us practice [00:13:00] sending some well-wishes to those who need it  and let us begin with ourselves  because in ways, big and small, we too are suffering

 and so if you'd like putting a hand on your chest and over your heart, and one on your belly, if whatever's comfortable for you  and repeating silently, these phrases of well-wishes,  may I be happy in an E.

 may I be healthy and safe?

 May I be free from illness, [00:14:00] pain, and suffering.

 may I recognize my strength and my resilience.

 may I feel loved and support.

 And allowing a wish to arise, whatever you wish for yourself and taking it in.

 Let's take a deep breath together, breathing in.

 [00:15:00] And now let's bring to mind someone who, you know, that is suffering is sick or experiencing suffering of some sore or some loss of a loved one.

 And imagine them in your mind's eye, as you repeat these phrases silently in your mind,  may they be happy and at ease,

 may they be healthy? And safe.

 [00:16:00]May they be free from illness, pain, and suffering.

May, they recognize their strength and their resilience.

 May they feel loved.

 and allowing a wish to arise, whatever you wish for this person and imagining sending it out to them and it reaching them as you repeat it silently.

 [00:17:00]Taking a deep breath in

and letting it go.

 and now I invite you to imagine all those who are suffering, imagining everyone in your mind  and let us extend these wishes to them.

 May all who are suffering, be happy. And at ease

 male who are suffering, be healthy and safe.

 [00:18:00]male who are suffering. Be free. From pain, illness and suffering.

 May all who are suffering, recognize their strength and their resilience.

 I may all who are suffering feels loved and supported

 and allowing a wish to arise, whatever you wish for all those suffering.

[00:19:00]

And let us finish this practice with three deep breaths together, breathing in

once more.

And when you're ready, opening your eyes and returning to the room.

Thank you for practicing with me and for your compassion.