Begin the practice of loving-kindness simply by finding a posture that feels comfortable for you,
Where you feel alert yet relaxed,
And just let your body rest and your heart be soft.
I invite you to begin today by directing loving-kindness to those you love,
Because often people can find it difficult to direct love to themselves.
Picture,
Imagine,
Or think of someone that you love a lot,
Where love comes easily,
And it's uncomplicated.
Start where it's easy to first open your heart.
You can even begin with a child,
Or a dog,
Or a cat.
If it helps,
You can imagine that being as if they were sitting right here in front of you,
Breathing gently along with you.
Now,
Continuing to breathe gently,
Recite inwardly the following traditional phrases directed toward their well-being.
May you be filled with loving-kindness.
May you be safe from inner and outer dangers.
May you be well in body and mind.
May you be at ease and happy.
As you repeat these phrases,
Hold this loved one in loving-kindness.
You can adjust the words and images to best open your heart.
Repeat these phrases and kind intentions over and over again,
Letting the feelings permeate your body and mind.
May you be filled with loving-kindness.
May you be safe from inner and outer dangers.
May you be well in body and mind.
May you be at ease and happy.
This meditation may at times feel mechanical or awkward,
And it may also bring up some feelings.
If this happens,
It is especially important to be patient and kind toward yourself,
Allowing whatever arises to be held in a spirit of friendliness and kind affection.
And then gently continue with the phrases.
May you be filled with loving-kindness.
May you be safe from inner and outer dangers.
May you be well in body and mind.
May you be at ease and happy.
Go ahead and continue this practice silently for the next couple of minutes,
And if you notice your mind has wandered off,
That's completely natural.
Just welcome yourself back and gently continue with the practice.
Now you can let the image of that person or animal go,
Wishing them well,
And picture a second easy person or other living being,
And begin to extend the same wishes of love and kindness to them.
Whether the image or feelings are clear or not does not matter.
Simply continue to plant the seeds of love and wishes,
Repeating the phrases gently no matter what arises.
The rule in loving-kindness practice is to follow the way that most easily opens your heart.
May you be filled with loving-kindness.
May you be safe from inner and outer dangers.
May you be well in body and mind.
May you be at ease and happy.
Now you are ready to turn loving-kindness toward yourself.
Envision or imagine these two loved ones gazing back at you with the same well- wishing.
They want you to to be held in kindness,
To be safe and well,
And to be happy.
So you can picture them saying this to you kindly.
May you too be filled with loving-kindness.
May you also be safe from inner and outer dangers.
May you be well in body and mind.
May you be at ease and happy.
Receive these gratefully.
Now take their good wishes into yourself.
You may even wish to place a hand on your heart and recite the following phrases.
May I be filled with loving-kindness.
May I be safe from inner and outer dangers.
May I be well in body and mind.
May I be at ease and happy.
And just notice and make room for the feelings that arise as you offer these well wishes to yourself.
