Welcoming Meditation – Long Form
The long-form is for experienced meditators or people familiar with the main practice and want to deepen their experience. Although the speed at which two people meditate is never identical, it takes me about 45 minutes to complete this meditation; but I still use the shorter form if I am busy. You should not consider short or long practices as qualitatively different; the motivation you apply in meditation is the most important factor. Visit the introduction for some general explanation of the concept. Or if you want to download the scripts for practice or to join an online group visit the Q&A page.
|The six 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 good health – May all have good health||Make wishes of good health for self and other|
|May I have happiness – May all have happiness||Make wishes of happiness for self and other|
|May I be content – May all be content||Make wishes of contentedness for self and other|
|May I have peace – May all have peace||Make wishes of peace 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 on the Q&A page). Don’t force anything; concentrate on the six 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.
The meditation begins by reciting the first truth. 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 others. After the first oral repetition, 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 others is for you to decide; it can be an individual, a group or even all people everywhere; compassion is unlimited.
You meditate on the first truth for approximately seven minutes. Then repeat this process with each of the other truths. This method will require regular practice to produce the clearest benefits, ideally three times a week. The meditation should take about 45 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. (Appendix A)