Today I will lead you in a cultivating compassion practice designed to cultivate feelings of kindness and compassion through curiosity,
Kindness,
And acceptance.
Some of you may be familiar with this practice,
Also called metta,
Or loving-kindness.
As we practice,
It may bring up a wide range of emotions,
So honoring how you feel in the moment is an act of self-compassion and kindness.
If at any time you become uncomfortable,
You are welcome to shift your attention to an anchor more familiar or comfortable to you.
Now coming into a posture that offers ease,
Comfort,
And alertness,
And sensing your breath when you're ready,
Allowing the eyes to close,
Or simply looking downward with a soft gaze.
Noticing your breath and the sensations of the breath as it moves through your body.
Becoming aware of the movement of your breath as it flows in and flows out.
And if focusing on your breath is not comfortable for you,
Simply being aware of the sensations of breathing.
The movement of the diaphragm.
And of being present in each moment.
Calling to mind someone you are close to,
Someone whom you admire.
It could even be a pet,
But someone that you have feelings of warmth,
Kindness,
Or love toward.
Feeling how you want the best for them,
And to wish them well in this moment by repeating the following phrases silently to yourself.
May you be happy.
May you be healthy.
May you be at peace.
May you live with ease.
May you be happy.
May you be healthy.
May you be at peace.
May you live with ease.
Noticing any emotions or sensations in the body,
If any are present.
Whatever is coming up for you is perfectly fine in this moment.
And once again,
Repeating these phrases to yourself.
May you be happy.
May you be healthy.
May you be at peace.
May you live with ease.
Shifting your focus now to offering these very same wishes of well-being to yourself,
Sending feelings of warmth,
Kindness,
And acceptance to yourself,
By repeating these phrases,
May I be happy.
May I be healthy.
May I be at peace.
May I live with ease.
Sensing in the body how this feels,
You might notice feelings of comfort or pleasure,
Or you might feel sensations that are uncomfortable.
Knowing that there's no right or wrong way to feel,
Whatever your experience is,
Just maintaining the intention to send wishes of kindness and well-being to yourself.
If you like,
Placing a hand over your heart and repeating these phrases.
May I be happy.
May I be healthy.
May I be at peace.
May I live with ease.
Now extending these good wishes and caring sentiments to the people in your life,
Your family,
Your friends,
Your loved ones.
May you be happy.
May you be healthy.
May you be at peace.
May you live with ease.
May you be happy.
May you be healthy.
May you be at peace.
May you live with ease.
You may also wish to extend this kind and generous presence to the people in your community and throughout the world.
Allowing your heart to be as open and wide as possible,
Sending your good wishes and kindness to others who,
Like you,
Simply want to feel safe and healthy,
Happy and at peace,
By repeating these phrases to yourself.
May we all be happy.
May we all be healthy.
May we all be at peace.
May we all live with ease.
May we all be happy.
May we all be healthy.
May we all be at peace.
May we all live with ease.
And now,
Simply resting in this sense of kindness and compassion for all people and all beings,
Including yourself,
If it's available.
Beginning now to shift your awareness to the body sitting,
The breath flowing,
And the sounds around you.
Opening the eyes if they've been closed.
And becoming aware of your surroundings.
Taking a moment to stretch or move in any way that feels supportive.
As you move into the next moments of your day.
