The Sun of Basic Goodness Meditation
Take your seated position, scan over your body and connect with your various points of posture.
Take three deep breaths.
Inhale - fully filling the lungs,
Exhale - slowly with a measured breath
Then pause for a moment before the next inhalation
Close your eyes and focus them on the third eye, the space between the eyebrows.
Now for a moment, focus the light of your consciousness on the natural flow and rhythm of the breath. We are not going to stay here long, just long enough to calm and settle into our meditation.
Think back on the entire course of your life up to now -- to this very moment in time.
Try to remember one particular event in your life where you personally performed an act of loving kindness toward another person.
It could be anyone -- a perfect stranger, a friend, a lover, a family member - anyone.
It could be any act of kindness, and it doesn't have to be grandiose.
Giving someone your seat on a bus.
Giving change to a homeless person.
In some way sacrificing your own comfort to help someone else.
Giving birth to a child.
Truly forgiving someone for a personal injury.
Think back to that particular act and think about what motivated you to do it. Think about all your feelings surrounding that act and performing it.
Now, how does this memory effect your consciousness today, right now?
How does the memory effect the feelings in your heart right now?
Does the very memory of an act of kindness transform you in the present moment?
Can you feel the sun of basic goodness in your heart?
Meditate on that feeling, on that light within
(Conclude your meditation with a recitation of this prayer)
Sun of Basic Goodness Prayer
Whatever living beings there may be,
Whether they are weak or strong,
The great and the mighty,
As well as the humble and small in worldly stature,
We welcome all and omit none.
The seen and the unseen,
Those living near or far away,
Those born and those yet to be born,
May all beings be at ease.
Let none deceive another for any reason,
Or despise any being in any state of being.
Let none through anger or ill will,
Wish harm upon another.
As a mother or father
Would protect a beloved child with their own life,
So with a boundless heart,
Should one protect all living beings.
Radiating love and kindness over the entire world,
Free from hatred and ill will.
Spreading upward to the skies,
And downward to the depths,
Outward and unbounded throughout infinite and eternal space.
Poised in meditation,
Whether lying down or seated,
Whether standing or walking,
One should sustain this awakened mind,
This is abiding in the sublime present moment.
Kindness is strength,
Goodness is courage,
We choose to live in the light of gentle dignity,
This is the sun of basic goodness.