Take a moment in your seat to connect to the ground,
Through the soles of your feet or your sits bones or whatever is touching the surface beneath you.
Notice connection to the ground.
And then with a long,
Slow breath in through the nose,
Lengthen the spine.
Equally long breath out,
Grounded once again.
As you sit here watching breath,
Intentionally draw a slight smile to the lips and allow the body to bask in a sensation of happiness.
Feel into that sensation as if you already have every happiness in this world and every cause of future happiness.
Right here,
Right now,
Content,
Knowing you have everything you need.
And then with a felt sensation of how this happiness feels in your body,
Imagine sending that same sensation to either one singular particular being,
Or all living beings in the world.
And then imagine this one in particular,
Or everyone,
Feeling that same full-bodied happiness and contentment that you feel right now.
And from this sensation of happiness,
Allow yourself to feel as though you are free from every pain and every suffering and all causes of future pain and suffering.
Still breathing into that slight,
Seen or unseen smile,
You are completely free from pain and suffering.
With your whole body,
Drop into the sensation of how good this freedom feels,
As you wish the same for just one particular being,
Or all beings everywhere.
May all beings everywhere be free from pain and suffering,
And all causes of future pain and suffering.
As you send out this wish,
Feel the energy of that wish fulfilled coming back to you.
Your happiness and your sending of happiness to others causes the happiness of others to return back to you.
Seeing all other beings happy and free from pain,
Thanks to your wish,
Brings you joy.
Locate this joy in your body and rest in awareness of this joy.
And feeling completely full of joy,
Send it to others.
May all beings everywhere feel this same complete and full sense of joy.
May they feel the joy of a full body connection to happiness,
Fully absent of any pain or suffering.
And allow yourself to imagine a world where every being was connected to joy,
And because of this connection,
Not a single being would ever hurt another.
And recognize that this world began with you,
With your willingness to connect to the joy within you,
And to share it with others.
And so,
May you always be willing to share joy,
And may you share it freely to all beings equally,
Whoever they may be.
Imagining for a moment what it would be like to live in a world where everyone freely and equally shared joy.
Intentionally send out that wish.
May they feel the joy of a full body connection to happiness,
Fully absent of any pain or suffering.
And allow yourself to imagine a world where every being was connected to joy,
And because of this connection,
Not a single being would ever hurt another.
And again,
Recognize that this world began with you,
With your willingness to connect to the joy within you,
And to share it with others.
And so,
May you always be willing to share joy,
And may you share it freely to all beings equally,
Whoever they may be.
Imagining for a moment what it would be like to live in a world where everyone freely and equally shared joy.
Intentionally send out that wish.
And when you're ready,
In your own space and time,
Slowly returning to your present moment and closing your practice.
