Finding a comfortable way to sit,
And if it's okay,
Allowing the eyes to close gently.
If that doesn't feel okay,
Simply casting the eyes downward.
Allowing the hands to rest wherever they're comfortable.
Allowing the body to breathe itself.
And taking a moment to find the breath in the body.
Finding it wherever it's easiest to identify today.
That may be different than it was yesterday,
Or even just a short time ago.
Allowing the breath to be natural.
Without control.
Simply resting your attention there.
And if the breath is not a good anchor today,
You might find a place in the body where there's pleasure or aliveness.
Working with whatever anchor is best for you today.
We'll take a moment simply to ground in the anchor.
To come back.
To be here.
Remembering when we become lost or distracted,
That it's always safe to come back to the anchor.
Now calling to mind a benefactor.
Someone who has been good to you.
Someone for whom it's easy to have loving wishes.
You may see this person's face in your mind's eye.
And you might say their name to yourself.
And wishing thoughts of joy and happiness for this person.
May you be joyful.
May your happiness increase.
May nothing deprive you of your happiness.
May you see the moments of joy as they arise in your life.
Taking a moment simply to sit in this.
To feel the feelings that arise.
Notice the way the mind behaves.
Now allowing this person to fall to the background.
Calling to mind a neutral person.
This may be someone that you don't know very well or someone that you see randomly.
Imagining their face.
If you know their name.
You may say that in your mind as well.
And knowing that the neutral person,
The person that we don't know very well,
Also wishes for happiness and joy.
And so we'll offer these sentiments.
May you be joyful.
May your happiness increase.
May nothing deprive you of your happiness.
May you see the moments of joy as they arise in your life.
And again,
Taking a moment simply to notice what comes up.
Notice what felt senses there are.
And now letting go of this person.
Calling to mind a difficult person.
This might not be the most difficult person.
Perhaps it's someone who's moderately annoying.
And yet someone that you can work with.
And recognizing that the difficult person too wishes for happiness.
And often the difficult person is the one who most needs happiness and joy in their lives.
And so we'll offer the sentiments to this person.
May you be joyful.
May your happiness increase.
May nothing deprive you of your happiness.
May you see the moments of joy as they arise in your life.
And taking a moment to feel the feelings that come up.
Noticing what's present.
Noticing how the mind reacts.
And now letting go of this person and calling yourself to mind.
This may be yourself in your present form.
Or it may be a younger or even older version of yourself.
If possible,
Seeing yourself in your mind's eye.
Knowing that you too deserve happiness and joy in your life.
Offering yourself the sentiments.
May I be joyful.
May my happiness increase.
May nothing deprive me of my happiness.
May I see the moments of joy as they arise in my life.
And taking a moment to feel how it feels.
To feel how it feels.
To offer these sentiments to yourself.
You might notice how authentic they feel.
You might notice if there's any numbing out or aversion.
Whatever comes up is okay.
And we'll take a few moments simply to return to the anchor.
Whether you are working with the breath.
Or the body.
Just coming back.
Being in this place right now.
Noticing how it feels.
Noticing what's present.
And when you're ready,
Coming back to your surroundings.
