WEBVTT

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[Soft music]

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[Speaker Tish Jennings]:
So I invite you to get into that posture
that we were practicing in our mindful

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awareness practice,
sitting up nice and comfortably,

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but not tense,
and you can close your eyes or lower your

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gaze.

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And I invite you to remember a time when
you felt cared for and loved by another

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person.

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It might have been.

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It might be a family member,
it might be a partner,

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it could be even a pet.

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When you felt loved and cared about,
see if you can remember a time that

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doesn't have any other kind of
conflicting emotions with it,

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but just has that feeling of being cared
for.

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When you remember a time like this one
time,

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see if you can focus all your attention
on remembering what happened.

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Who was I with?

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What did it feel like to have this person
care and show compassion and love towards

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me?

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As you're remembering the details of this
experience,

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see if you can tap into the feeling that
you felt at that time.

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What does it feel like to be loved and
cared about?

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What does it feel like to receive
compassion from another?

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Where do you feel these feelings?

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As you're tapping into this feeling,
see if you can savor it.

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See if you can let it settle into
yourself.

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See if you can allow it to fill your
whole entire body.

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Now I invite you to shift your attention
to a loved one in your life who you care

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deeply about.

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Someone you feel very close to,
someone you care about greatly.

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A loved one could be a partner,
a family member, it could even be a pet.

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And as you're thinking about this person
or this pet,

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see if you can extend that feeling of
care and compassion to them.

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Extend feelings of care, compassion,
kindness, love to that loved one.

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You can do this by offering well-being,
happiness and peace to this loved one.

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Using those words,
may you enjoy well-being,

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happiness and peace,
or by simply imagining this loved one is

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well, happy and peaceful.

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Extending this compassion,
this care for this loved one,

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may you enjoy well-being,
happiness and peace.

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Noticing what that feels like to extend
compassion to a loved one.

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Now,
I invite you to think about someone in

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your life who you don't know that well,
who you're not that close to,

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Maybe somebody you run into on a daily
basis, a neighbor,

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someone at work you don't know well.

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And for this practice,
we're just practicing extending the same

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feeling to this neutral person.

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This person we don't have any feelings
about one way or the other.

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So once you've settled on this person,
see if you can extend the same feeling to

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this person by offering them well-being,
happiness, and peace,

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or imagining them as well,
happy and peaceful.

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May you enjoy well-being,
happiness and peace.

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May you enjoy well-being,
happiness and peace.

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Extending that feeling of compassion to
this neutral person.

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And how does that feel?

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Just noticing.

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Now,
I invite you to spend a moment thinking

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about someone in your life who's slightly
challenging.

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Pick someone who is mildly annoying,
not extremely difficult,

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because we're just practicing extending
these feelings of care.

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Maybe it's a student who sometimes you
have issues with.

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Maybe it's a colleague or family member
who is slightly annoying sometimes.

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Just pick one person to practice with and
see if you can extend that same feeling

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of compassion to this person.

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By offering well-being,
happiness and peace.

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We're imagining this person is well,
happy and peaceful.

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May you enjoy well-being, happiness,
and peace.

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I recognize that sometimes this can be
difficult.

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If it feels too challenging,
just shift your awareness back to

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offering your loved one compassion.

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But meanwhile, if you can do it,
see if you can extend that same feeling

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of compassion to this person.

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May you enjoy well-being,
happiness and peace.

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Notice how that feels. Now

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I invite you to turn your attention to
yourself and offer yourself well-being,

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happiness and peace.

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You can do that by imagining yourself as
well, happy and peaceful.

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Or you can say to yourself,
may I enjoy well-being,

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happiness and peace.

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May I enjoy well-being,
happiness and peace.

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And notice how it feels to give yourself
this compassion.

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In a moment,
I'm going to ring the bell again to

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signal the end of the practice and take
your time coming out of this practice.

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[Speaker rings bell]
So now take a moment to take some notes
or reflect on what that experience was

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like for you.

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You might have noticed that each of those
steps in that practice felt a little bit

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different, and that's perfectly OK.

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Some of them might be more, might have
been more difficult than the others,

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and that's perfectly normal too.

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Take a few notes and see if you can draw
some insight from those experiences.

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I know that extending compassion to
somebody who's a little bit challenging

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can be difficult.

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And but this is just practicing,
learning how to cultivate this feeling of

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warmth in our hearts and learn how to
extend it out to others.

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And this will help us feel more connected
to everyone.

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And as we build this capacity,
it will help us and strengthen our own

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resilience and our capacity to support
one another.

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[Soft music]