Take a moment to arrive.
Allow your body to settle into a position that feels supportive,
Seated or lying down,
Letting the weight of your body be held by whatever is beneath you.
Gently close your eyes if that feels comfortable or soften or lower your gaze.
And let's begin by noticing the natural rhythm of your breath.
There is nothing we need to change.
Simply notice the inhale and the exhale.
With each breath out,
Allow the body to soften just a little more.
Now,
Gently bring your awareness to yourself just as you are in this moment.
Notice any sensations in the body.
Any emotions present.
Any thoughts passing through.
There is no need to judge or fix anything.
Simply acknowledge yourself with kindness.
You may place a hand on your heart or another part of your body that feels grounding.
Silently,
Or softly in your mind,
Begin offering these phrases to yourself.
May I be happy.
May I be healthy.
May I ride the waves of my life.
May I live in peace no matter what I am given.
May I be happy.
May I be healthy.
May I ride the waves of my life.
May I live in peace no matter what I am given.
May I be happy.
May I be healthy.
May I ride the waves of my life.
May I live in peace no matter what I am given.
Allow these words to land gently.
Let them move through you at their own pace.
Now,
Bring to mind someone you care about deeply,
A person,
An animal,
Or a being who naturally evokes warmth or tenderness.
Picture them as clearly as you can or simply sense their presence.
And notice what happens in your body as you hold them in awareness.
Then offering the same phrases to them.
May you be happy.
May you be healthy.
May you ride the waves of your life.
May you live in peace no matter what you are given.
May you be happy.
May you be healthy.
May you ride the waves of your life.
May you live in peace no matter what you are given.
May you be happy.
May you be healthy.
May you ride the waves of your life.
May you live in peace no matter what you are given.
Let this intention move outward gently and freely.
Now,
Bring to mind someone you feel neutral towards.
Perhaps someone you see in passing,
A neighbor,
A cashier,
Or someone you don't know well.
There is no strong emotion here,
Just recognition.
Holding them in your awareness,
Offer.
May you be happy.
May you be healthy.
May you ride the waves of your life.
May you live in peace no matter what you are given.
May you be happy.
May you be healthy.
May you ride the waves of your life.
May you live in peace no matter what you are given.
May you be happy.
May you be healthy.
May you ride the waves of your life.
May you live in peace no matter what you are given.
Allow the circle of care to widen naturally.
If it feels safe and appropriate,
Now bring to mind someone with whom you experience difficulty or tension.
We are not excusing behavior,
Agreeing,
Or forcing forgiveness.
Our practice is simply about acknowledging shared humanity.
If this feels activating,
Simply return your attention to yourself or a loved one instead.
Holding this person lightly in awareness,
Now offer only as much as feels possible.
May you be happy.
May you be healthy.
May you ride the waves of your life.
May you live in peace no matter what you are given.
Even offering one phrase is enough.
If it feels possible,
Offer these words again.
May you be happy.
May you be healthy.
May you ride the waves of your life.
May you live in peace no matter what you are given.
May you be happy.
May you be healthy.
May you ride the waves of your life.
May you live in peace no matter what you are given.
Now allow your awareness to expand beyond individuals.
Imagine your breath moving outward into the room,
The community,
The world.
Offering these wishes broadly to all beings everywhere.
May all beings be happy.
May all beings be healthy.
May all beings ride the waves of their lives.
May all beings live in peace no matter what they are given.
May all beings be happy.
May all beings be healthy.
May all beings ride the waves of their lives.
May all beings live in peace no matter what they are given.
May all beings be happy.
May all beings be healthy.
May all beings ride the waves of their lives.
May all beings live in peace no matter what they are given.
Let your practice rest here for a few moments.
Gently bring your awareness back to your breath,
Noticing your body once again,
The weight,
The support beneath you,
The steadiness that may be present.
There is no right way to feel after this practice.
Whatever is here is welcome.
When you're ready,
Slowly wiggle your fingers,
Your toes.
Slowly open your eyes or lift your gaze,
Become aware of the room around you and carry this sense of kindness with you as you move into the rest of your day,
Knowing you can return to this practice whenever you need.
