Good morning.
I'm so glad you're here.
Today we'll practice loving-kindness,
Gently opening the heart first towards someone who loves you,
And then outward in widening circles.
This practice softens the heart,
Eases stress and reconnects you with the love already within you.
So I'll invite you to settle into a supportive seat.
Let your body rest.
Close your eyes when you're ready or soften your gaze.
Placing one hand on your belly,
One on your ribs.
Inhale into the belly.
Ribs widen.
Collarbones Lift.
Exhale,
Collarbones soften.
Ribs relax.
Belly returns.
Two more like that.
Inhale fully.
Exhale completely from top down.
One more at your own pace.
Letting your body arrive.
Bringing to mind someone who loves you.
See their face.
Feel their kindness.
And silently repeat.
May you be peaceful.
May you be happy.
May you be free from suffering.
May you be peaceful.
May you be happy.
May you be free from suffering.
Now include yourself beside them.
May we be peaceful.
May we be happy.
May we be free from suffering.
May we be peaceful.
May we be happy.
May we be free from suffering.
And checking in with your heart if it's okay to expand to your chosen family,
Nearest and dearest.
May we be peaceful.
May we be happy.
May we be free from suffering.
May we be peaceful.
May we be happy.
May we be free from suffering.
Widening If It's OK to extended family and friends.
May we be peaceful.
May we be happy.
May we be free from suffering.
May we be peaceful.
May we be happy.
May we be free from suffering.
And if it feels right.
Including colleagues,
Your community.
Even your country.
Check with your heart to see what's OK.
May we all be peaceful.
May we all be happy.
May we all be free from suffering.
May we all be peaceful.
May we all be happy.
May we all be free from suffering.
Perhaps now all beings,
Animals,
Trees,
People,
The planet.
May we all be peaceful.
May we all be happy.
May we all be free from suffering.
May we all be peaceful.
May we all be happy.
May we all be free from suffering.
And finally,
Returning to yourself,
All ages of you,
All parts of you standing in a circle.
Together,
Repeat,
May we be peaceful.
May we be happy.
May we be free from suffering.
May we be peaceful.
May we be happy.
May we be free from suffering.
Rest your hands on your heart.
With each beat,
Feel kindness moving through every cell.
And as you're ready,
Beginning to wiggle your fingers and toes,
Slowly opening your eyes.
Noticing what's shifted.
Maybe a softening,
A little more ease.
You might try silently offering these phrases to those you meet today.
Or even to someone who irritates you.
May you be peaceful.
May you be happy.
May you be free from suffering.
And so it is.
