Setting yourself up for practice,
So finding a comfortable position,
Whether it be sitting or lying down.
And as you find that comfortable spot,
Closing your eyes fully or partially,
And connecting with the feeling of the breath in the body.
Always an anchor in the breath to come back to at any point in meditation practice.
If it feels right,
You might offer yourself some soothing or supportive touch.
This might be a hand over the heart,
Over the cheek,
Or anywhere else that might feel comforting on the body.
And this gesture is a reminder to bring not only awareness,
But a loving or affectionate awareness to your experience and to yourself.
As you settle in to the space,
Begin to bring to mind a person or another living being who naturally makes you smile.
Someone who is easy to love.
There's a pretty uncomplicated relationship there,
And it could be a friend,
A child,
A grandparent,
A teacher,
Or even a pet.
Just choosing someone who really naturally brings happiness,
Brings a smile.
And letting yourself feel now what it's like to be in that being's presence.
Allowing yourself to enjoy the good company as much as you can,
Creating this vivid image of this being in your mind's eye.
And recognizing how much this being wishes to be happy and free from suffering,
Just like you,
Just like every other living being.
And so repeating these wishes softly and gently in your mind's eye,
May you be safe,
May you be peaceful,
May you be healthy,
May you live with ease.
And you can use your own words to capture your wishes for this person or being you've chosen.
Or if you'd like,
Repeating these same phrases again in your mind's eye,
Imagining them as offerings to your loved one.
May you be safe,
May you be peaceful,
May you be healthy,
And may you live with ease.
And when you notice that your mind has wandered,
As minds do,
Simply returning to the words and to the image of the loved one you have in mind for this practice.
Savoring any warm feelings that might arise.
And don't worry if you're not having an experience of warm feelings arising in this practice today.
Not forcing yourself into having any certain experience here.
Allowing this practice to be just as it is,
And allowing yourself to be just as you are.
And now adding yourself to the circle of goodwill.
Creating an image of yourself in the presence of the loved one you've chosen.
Visualizing you both together,
And offering those same phrases.
May you and I be safe.
May you and I be peaceful.
May you and I be healthy.
May you and I live with ease.
Repeating once more,
May we be safe,
May we be peaceful,
May we be healthy,
May we live with ease.
Beginning to let the image of the loved one you've chosen fade away.
Thanking your loved one before moving on if you'd like.
And then bringing your attention to rest directly on yourself.
If it feels right,
You can offer yourself soothing or supportive touch.
Feeling the warmth and the gentle pressure of your hand on your heart,
Or somewhere else that might feel comforting on your body.
And finally offering yourself these same phrases that we have carried through practice.
May I be safe.
May I be peaceful.
May I be healthy.
And may I live with ease.
May I be safe.
May I be peaceful.
May I be healthy.
May I live with ease.
As you're ready,
Letting these phrases fade into the background.
Allowing yourself to take some easy breaths.
Resting quietly in your own body.
Accepting whatever your experience has been with this practice today,
Exactly as it is.
As you're ready,
Taking in some deeper breaths,
Waking the body up again.
And opening the eyes.
