I invite you to join in this practice of metta in an upright seated position,
Either on a chair with your feet meeting the floor or cross-legged.
Doing anything you need now that best supports your practice.
Altering any lighting,
Maybe even cosying up with a blanket.
Just doing what you need to do to settle in.
Lengthening your spine,
Dropping your shoulders,
And coming to rest the backs of your hands against your thighs or knees.
Arms facing the ceiling,
Adopting this stance as if you are welcoming loving kindness into your space.
If you haven't already,
Softly close down your eyes,
Intentionally relaxing the muscles of your face,
Smoothing your brow and clenching your jaw.
This,
Of any obvious tension held elsewhere.
Allow the events of the day,
Anything before this moment,
And dissipating into the background.
Turning your attention inward,
Resting it upon this internal landscape of yours.
Kindness,
Curiosity,
Acceptance.
Your breath steady.
The poet Young Pueblo once wrote,
All human beings are united by birth,
Every emotion in between.
The capacity to experience compassion,
Love,
And warmth rests within every human heart.
Practice of loving kindness invites us to move beyond our walls of judgment or conditioning.
Showing us that despite our unique circumstances,
The experience of being human and so patient for this time is simply to let the ember that is your heart ignite.
Loving kindness for all those that come to mind.
Compassion begins at home.
So begin by bringing awareness to your own self.
You might like to place a hand on your heart.
Imagine looking at yourself in the mirror as you do this.
Really seeing yourself.
Bring to mind all that you do so well.
Asking in the qualities that make you,
You.
You deserve this moment.
You deserve this.
So send those words inward in the following phrases.
And spirit.
May be safe.
May be healthy.
And spirit.
Live in peace.
And returning to your steady breath.
Bringing to mind someone you are fond of.
Someone you care for or cherish deeply.
Visualizing this person standing in front of you.
Or getting a felt sense of what it's like to be in their presence.
Noticing the flow of loving kindness between the two of you.
Contemplate how this person contributes to your happiness.
And expressing your appreciation for this person with words of warmth.
You be safe.
May you be healthy.
And spirit.
In peace.
You be safe.
You be healthy.
And spirit.
Live in peace.
And breathing easy once again.
Resting your awareness upon someone you've felt challenged by now.
Evokes a strong emotional reaction.
Perhaps someone you find difficult to work with.
Reach common ground with.
Challenges can be our best teachers.
So whilst acknowledging any resistance that may arise.
That despite the tensions there.
This person asimila.
This person wishes to have a good life.
And that's what you do.
And so as best as you can.
Posture.
Softening your heart.
Wish this person well.
With words of loving kindness.
You be safe.
You be healthy.
And spirit.
Live in peace.
You be safe.
You be healthy.
And spirit.
Live in peace.
Guiding yourself back to breath.
And reflecting on the people within your community now.
The people in your neighborhood.
Those near and those far.
Expanding your awareness to encompass all the people.
That you share a place with in this world.
If that's difficult to visualize.
Having a sense of what it's like to be part of a universal community.
All human beings are united.
Every emotion in between.
You deserve compassion.
Wish to live a good life.
The light and love you've cultivated.
All living beings.
With these words of loving kindness.
You'll be safe.
You'll be healthy.
And spirits.
Live in peace.
Be safe.
We'll be healthy.
Bodies and spirits.
Peace.
Bring a soft subtle smile to your lips.
Allow yourself to bask in the afterglow of this loving kindness field you've cultivated here.
Next few moments.
As you breathe easy.
Give yourself the permission to send loving kindness inwards.
Or to someone else that comes to mind.
If you're feeling drawn to.
Beginning to relax your awareness now.
Deepening your breath.
Those feelings of compassion and warmth to permeate yourselves.
Taking them with you into the rest of your day.
And those to come seize the light in you.
