This brief compassion or loving kindness meditation is helpful in bringing about internal feelings of warmth and ease by envisioning wishes of kindness for loved ones.
It's also considered a concentration practice that can gradually quiet thoughts through the repetition of phrases.
So beginning by finding a comfortable seat to be in,
Allowing the body to sink into the seat and either closing the eyes or if it's more comfortable,
Leaving the eyes open and allowing the gaze to trail downward and soften and locating sensations of breath at the nose or lips.
Following the in breath all the way in to the top and the out breath all the way down to the bottom.
And again,
Following one complete cycle of breath all the way in and all the way out.
And then allowing breathing to flow on its own as it naturally does.
Every moment of every day,
Nourishing every cell of the body.
Now bringing to mind a person or being that brings feelings of warmth and care as you see them in the mind's eye.
Recognizing that this person or being is worthy of compassion and kindness.
And so inclining towards them with tenderness and silently repeating the following wishes of compassion as you think of them.
May you be well.
May you have joy.
May you feel loved.
May you have moments of ease.
Simply putting attention behind one phrase at a time.
Being there completely.
And then the next.
May you be well.
May you have joy.
May you feel loved.
May you have moments of ease.
And with this compassion in the heart,
Bringing yourself to mind.
Recognizing that you too are worthy of compassion and kindness.
You too experience hardship.
And so inclining towards yourself with tenderness and offering yourself the following wishes of compassion.
May I be well.
May I have joy.
May I feel loved.
May I have moments of ease.
May I be well.
May I have joy.
May I feel loved.
May I have moments of ease.
On your own for a moment.
Before releasing attention from the practice.
Noticing the mind's tendency to leap forward into the future.
As though that moment will somehow be better than this one.
Before ending,
Taking a moment to rest in this moment,
Savoring any warmth and compassion you may be feeling after the practice.
And taking a settling breath to transition out of the practice all the way in and slowly all the way out.
And then breathing naturally and releasing the practice.
And seeing if you can carry with you any feelings of ease this practice may have brought to the mind,
The body,
The heart.
Repeating the phrases to yourself,
For yourself or others at other parts of your day.
