Take a moment to settle in.
You can sit on the floor or a chair or even lay down.
Close your eyes and take a deep breath through the nose.
Slowly let it out through the mouth.
Let your shoulders relax.
Let your face soften.
Let your whole body just settle into this moment.
Gently bring your attention to your heart.
You can even put your hands on your heart if you would like.
And we'll begin by offering loving kindness to yourself.
Silently repeat,
May I be safe.
May I be happy.
May I be healthy.
May I be free from suffering.
Take a deep breath in and feel those words settle into your body.
Now bring to mind someone you love.
A friend,
Family member,
Child or even a pet.
Picture them clearly in your mind.
Silently say to them,
May you be safe.
May you be happy.
May you be healthy.
May you be free from suffering.
Take a deep breath in.
Let it out slowly.
Next,
Think of someone neutral.
Someone you don't know well,
But you see regularly.
Someone like a neighbor or a store clerk.
Picture them in your mind.
And tell them silently,
May you be safe.
May you be happy.
May you be healthy.
May you be free from suffering.
Take a deep breath in.
Let it out slowly.
May you be healthy.
Now bring someone to mind that you've had difficulty with.
You don't need to force anything.
Just bring them gently into your awareness.
And say to them,
May you be safe.
May you be happy.
May you be healthy.
May you be free from suffering.
Take a deep breath in.
Let it out slowly.
Finally,
Expand your kindness outward to the whole world.
Silently repeat,
May all beings be safe.
May all beings be happy.
May all beings be healthy.
May all beings be free from suffering.
Take one final deep breath in.
And exhale it out with a big sigh.
If you haven't done so already,
Place your hands on your heart.
And thank yourself for practicing today.
When you're ready,
Gently open your eyes and take note of how you feel.
