Finding a comfortable seated position for a short meditation practice.
Meditation practice will be a loving-kindness meditation.
And please be assured that you can use whatever phrases feel comfortable for you,
Or you can use the ones that I'm using on this audio file.
So sitting comfortably,
You can have your hands in a mudra if that feels good.
Closing the eyes or having them downcast,
And turning the awareness within.
Just becoming aware of the internal environment.
Becoming aware of the natural breath as it floats in and out of the body.
And then begin repeating the following phrases.
Remember,
We always begin with ourself first.
May I be safe.
May I be happy.
May I be well.
May I handle the ups and downs of life with equanimity.
May I be safe.
May I be happy.
May I be well.
May I handle the ups and downs of life with equanimity.
Now bringing to mind one of your friends.
Someone that you're very close to.
Keeping their face or a feeling about them very close to your heart.
May they be safe.
May they be happy.
May they be well.
May they handle the ups and downs of life with equanimity.
May they be safe.
May they be happy.
May they be well.
May they handle the ups and downs of life with equanimity.
May they be safe.
May they handle the ups and downs of life with equanimity.
Now bringing to mind someone that is in your life.
Maybe you don't even know their name.
But someone who is always there.
Perhaps it's the person that's serving you in the supermarket.
Or someone that you see at a bus stop or on the bus.
May they be safe.
May they be happy.
May they be well.
May they handle the ups and downs of life with equanimity.
May they be safe.
May they be happy.
May they be well.
May they handle the ups and downs of life with equanimity.
Now bringing to mind someone you don't like.
Perhaps someone you've had a recent altercation with.
Someone from your past that you haven't seen since you had your disagreement.
May they be safe.
May they be happy.
May they be well.
May they handle the ups and downs of life with equanimity.
May they handle the ups and downs of life with equanimity.
May they be safe.
May they be happy.
May they be well.
May they handle the ups and downs of life with equanimity.
And preparing now to end the practice.
Letting go of your mental repetition of the phrases.
And just take a moment to again feel into that internal environment.
Notice how you're feeling now.
Begin wriggling fingers and toes.
You might like to have a nice big stretch.
Hands to prayer.
Namaste.
Hari Om Tat Sat.
