In this practice,
We cultivate kindness.
Settling into your practice posture,
Comfortable,
Attentive and open.
Arriving by becoming curious about your current sensory experience,
Whatever is arising,
Becoming curious.
Softening any effort underlying that curiosity and allowing awareness to settle within the body.
Inviting softness to the body by recognizing,
Releasing and enjoying the release of any excessive effort within the body.
Allowing the body to learn from the relaxation available in every out-breath.
As the shoulders sink,
Relaxing.
As the chest and belly deflate,
Relaxing.
As the shoulders sink,
Chest and belly deflate,
Relaxing.
Allowing the mind and the area behind the eyes to learn from the relaxation on every out-breath.
As the shoulders sink,
Chest and belly deflate,
Letting go,
Softening.
Smiling into how good it feels.
Gently smiling into this more relaxed presence.
Good.
Feel encouraged to establish more softness whenever you desire.
Now,
With the supportive foundation of softness,
We will cultivate kindness.
We will follow the process of choosing a recipient of our kindness,
Activating kindness,
Noticing it manifest within body and mind,
Softening into it and enjoying how good it feels.
Until it fades and we repeat that process.
Feel also encouraged to explore this practice in any way that helps you to activate,
Notice,
Soften into and enjoy.
Let's begin by bringing kindness towards a loved one.
Choosing someone that you deeply and easily care for.
Might be a pet,
A friend or family member.
Choose one.
Imagining them in front of you.
Acknowledging each other's desire to be filled with happiness and ease.
Gently smiling at each other.
Wanting them to know how much you care.
Then sincerely wishing them,
May you be happy.
May you be at ease.
May you be free.
Imagining them smiling,
Being happier and at ease.
Then noticing how kindness might manifest within you.
Maybe around the heart areas warm for softness.
Softening into the kindness.
Smiling into it,
Enjoying how good it feels.
Allowing kindness to nurture you.
Good.
Now let us bring kindness towards ourselves.
Imagining yourself in front of you.
Acknowledging your desire to be filled with happiness and ease.
Smiling at yourself.
Wanting you to know how much you care.
Wishing yourself,
May I be happy.
May I be at ease.
May I be free.
Imagining yourself smiling,
Being happier and at ease.
And noticing that kindness manifests within you.
Softening into it.
Enjoying how good it feels.
Good.
Continue practicing in this way.
Choosing a recipient of your kindness.
Activating kindness.
Noticing how it manifests within body and mind.
Then softening into it,
Allowing it to grow.
Smiling into it,
Enjoying how good it feels.
Until it fades and you may repeat at your rhythm.
You may notice some non-softness arise.
Feel encouraged to bring kindness towards that part of yours.
Softening into it,
Welcoming it.
Then whenever you feel ready,
Returning to the process of cultivating kindness.
Explore,
How little effort you need to offer your body and mind kindness.
Understanding that we cannot force kindness to arise.
But we can offer creative conducive conditions.
But by gently and patiently being with it,
Kindness will arise at one point.
How gentle can you be?
A gentle smile,
An inner smile,
Supports the enjoyment and the cultivation of kindness.
Good.
From an understanding that we share this desire to be filled with happiness and ease,
To be free from pain,
Happy.
Others also prefer desire,
This happiness and ease.
So let us bring kindness towards all beings.
Imagine the whole planet,
The whole world,
And all the sentient beings within them.
Humans and non-humans.
Acknowledging their desire,
Our shared desire to be happy and ease.
Smiling at them.
And wishing,
May all beings be happy.
May all beings be at ease.
May all beings be free.
Imagining them all being happy and at ease,
Including yourself.
Smiling and softening into the kindness,
Enjoying it.
Now,
I invite you to receive kindness.
From those that you have wished,
Happiness and ease towards all beings.
Imagine them looking at you,
Acknowledging your desire to be happy and at ease.
Gently smiling at you.
And they wish you,
May you be happy.
May you be at ease.
May you be free.
Allow yourself to open up to receive this kindness.
Softening into any hindrances to opening up.
Allowing yourself to be nurtured by it.
The receiving of their care.
Softening into it.
Enjoying.
Good.
Now,
Allow yourself to rest.
And enjoy in this lingering kindness.
Just being there with the kindness manifesting within body and mind.
No particular recipient.
Kindness in its fundamental form.
With every breath,
We soften into this lingering kindness.
Allowing it to fill your body and mind.
Radiating kindness towards every part of you.
Smiling into it.
Supporting its growth.
Enjoying it.
Thank you for practicing.
May you be happy.
