Welcome back.
Today we will be focusing on embodying loving-kindness.
This practice allows us to hold ourselves and others with a universal friendliness and allowing this energy to be held in our bodies for the rest of the day.
Let us begin by getting into a comfortable position.
If you feel comfortable to do so,
Allow the eyes to close or lower the gaze.
And now resting your attention toward the breath.
Taking in a long intentional in-breath and blowing out all the air in your lungs.
Feeling the body rest and sink into your seat of choice and allowing the breath to resume a normal pace.
And just checking in,
Noticing your current state.
First taking an overall look of the body with its sensations,
Twitches,
Aches.
Allowing the waterfall of thoughts to be observed.
Seeing each thought drive by in the mind without any attachment.
Taking in the surrounding noises and activities that may be coming into your space.
And noting any emotions that are sitting with you,
Whether you can name them or not.
Just noticing what's happening right now in the present.
And when you're ready,
I want you to bring to mind a loved one.
Someone you truly look up to and care for.
This could be a family member,
A friend,
A teacher,
An animal.
Any being that makes you feel safe and loved.
And imagining them looking at you as we wish them loving kindness.
You can repeat these words out loud or in your head.
May you be free from inner and outer harm.
May you be happy.
May love and kindness cultivate throughout your life.
May you be at peace.
May you be free from inner and outer harm.
May you be happy.
May you be free from inner and outer harm.
May love and kindness cultivate throughout your life.
May you be at peace.
Taking a moment to feel into your body and sense what it's like to wish a loved one well.
Feeling into any heat,
Pressure,
Sensations,
Noticing any colors or specific spots on the body that are being highlighted.
And now we return back to your loved one.
Seeing them again in your mind as they tell you,
May you be free from inner and outer harm.
May you be happy.
May love and kindness cultivate throughout your life.
May you be at peace.
May you be free from inner and outer harm.
May you be happy.
May love and kindness cultivate throughout your life.
May you be at peace.
Feel free to put a hand over your heart.
Feeling any changes in the body that are occurring.
Knowing that this loved one is wishing you well.
And now bringing to mind an acquaintance.
This is someone you don't know very well,
But see often.
Like a distant co-worker,
The mailman,
Your barber or hairstylist.
Bringing them to mind and imagining them looking at you.
May you be free from inner and outer harm.
May you be happy.
May love and kindness cultivate throughout your life.
May you be at peace.
May you be free from inner and outer harm.
May you be happy.
May love and kindness cultivate throughout your life.
May you be at peace.
Again,
Checking in with your body.
Noticing any sensations or feelings moving as we wish others well.
Now we zoom our focus out to a collective of people that you can relate to,
That you want to send love to.
Think of a group of people that you want to let know.
I see you.
I feel you.
I'm with you.
Imagining this group that are spread throughout the whole world.
And telling each of them.
May you be free from inner and outer harm.
May you be happy.
May love and kindness cultivate throughout your life.
May you be at peace.
May you be free from inner and outer harm.
May you be happy.
May love and kindness cultivate throughout your life.
May you be at peace.
Checking in on the body and how it is feeling.
Spreading love and kindness throughout the whole world.
And now directing this love to ourselves.
May I be free from inner and outer harm.
May I be happy.
May love and kindness cultivate throughout my life.
May I be at peace.
May I be free from inner and outer harm.
May I be happy.
May love and kindness cultivate throughout my life.
May I be at peace.
Returning to the breath and staying there as long as you need to.
