The short form of the Welcoming Meditation is for people who are new to meditation, who have trouble concentrating or who have less time to meditate; it takes less than 10 minutes to complete. For details about the main practice click here, the long practice for experienced meditators can be found here. For information about how to download these details or to join an online group visit the Q&A page.
|The six truths|
|I am welcome – All are welcome|
|I am cared for – All are cared for|
|May I have good health – May all have good health|
|May I have happiness – May all have happiness|
|May I be content – May all be content|
|May I have peace – May all have peace|
The short-form of the Welcoming Meditation is designed for people with little experience of formal meditation or who struggle to concentrate for prolonged periods. Find a quiet place to practice, sit in a comfortable position, with your back straight and your breathing natural. Compassion is a universal human trait, so nothing unusual is needed; no special knowledge or training is required to benefit from this meditation; there is no need to force anything. For more detailed instructions and a video guide, see the links in Appendix A. This is a wellbeing practice and not intended as a medical treatment.
The short form follows the same pattern as the main practice, but it is briefer, taking about 10 minutes to complete. The six truths are spoken aloud, and each is repeated ten times with a short pause between each repetition (with experience, you can increase the number of repetitions).
I am welcome – All are welcome (repeat x 10)
I am cared for – All are cared for (repeat x 10)
May I have good health – May all have good health (repeat x 10)
May I have happiness – May all have happiness (repeat x 10)
May I be content – May all be content (repeat x 10)
May I have peace – May all have peace (repeat x 10)
This method will require regular practice to produce the clearest effects, ideally at least three times a week. Practising in a group may be beneficial, or join the free online session if you have access to the internet. If you have any problems or questions, contact us. (Appendix A) If you experience any adverse effects, you should stop and seek advice from an experienced meditation teacher. If, after regular practice, you have benefited from this meditation, you may wish to train in the main method.