No two meditators have identical needs and capacities, so we have developed three different forms of meditation. Details of the main practice are below. A short version for new meditators is here, and a long method for people familiar with meditation or compassionate practice can be found here. An introduction to the concept of Welcoming Meditation is here; Q&As about these practices can be found here.
Welcoming Meditation – Main Practice
|The truths||The mental concepts|
|I am welcome – All are welcome||Generate the idea that you and others are welcome|
|I am cared for – All are cared for||Generate the idea that you are others are cared for|
|May I have happiness – May all have happiness||Make wishes of happiness for self and other|
Find a quiet place to practice, sit in a comfortable position, with your back straight and your breathing natural. Compassion is a universal human condition, so nothing unusual is needed; no special knowledge or training is required to benefit from this practice. For more detailed instructions and a video guide, see the links in the Q&As. Don’t force anything; concentrate on the truths. The value of the method is taking what you need on the in-breath and sharing the wishes with others on the out-breath. This is mind training; it’s about building health, happiness, and wellbeing through the way you think. If you are new to meditation, you may want to first train in the short-form.
The meditation begins by reciting the first truth once. Don’t simply repeat the phrase but generate the sense that you are welcome; this is not theoretical; I and millions of others are literally welcoming you, wherever you’re from and wherever you’re going. You create the thought that you are welcome on the in-breath and that others are welcome on the out-breath. You work with these two concepts and use the in-breath and out-breath to sustain them. Breathe naturally and build up a rhythm with the thoughts ‘you are welcome’ and ‘all are welcome’. On the out-breath, the concept of ‘all’ or ‘others’ is for you to decide; it can be an individual, a group or even all people everywhere; compassion is unlimited. You meditate on ‘welcoming’ for about seven minutes, then repeat the process with the other two truths.
This method will require regular practice to produce the clearest benefits, ideally at least three times a week. The meditation should take about 25 minutes to begin with. If you experience any adverse effects at all, you should stop. Practising in a group may be beneficial, or join a free online session if you have access to the internet. If you have any problems or questions, contact us. (see Q&As) If you experience any adverse effects, you should stop and seek advice from an experienced meditation teacher.