Meditation (October 2007)

This meditation is best done allowing plenty of pause between each sentence.

Become comfortable in your chair or bed.
 
Sink more deeply, allowing your awareness to settle on your breath.
 
Be aware of a bubble of brilliant light that surrounds you completely ­
warm, nourishing, safe.
Begin to feel and see the light of this surrounding atmosphere coming in on
your breath, passing through a membrane inside so that it can penetrate
deeply into every place of tension in your body, mind and emotions.
 
Continue this for some time.
 
Now become aware of a flame in the center of your heart which fills that
inner chamber with light, kindness and compassion.
 
Become aware that each breath, on its exhale, passes through this chamber
and leaves your body, filled with the radiance of your compassion.  Be aware
of this light spreading out in all directions from you.
 
Continue with the awareness of the in-breath, bringing in light and
nourishment and safety, penetrating all your tight places; and the
out-breath, passing through the chamber of your heart, carrying out into the
world compassion, light and kindness.
 
Continue this for as long as is comfortable before taking one final deep
breath and sensing yourself down to your feet before opening your eyes.

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