Sitting comfortably,
Rest your hands wherever they want to rest and either close your eyes or soften your gaze.
Starting by bringing a loved one to mind.
Someone who you really care about.
I find this the easiest place to start when practicing kindness because you naturally want this person to be happy.
So bring them to mind and notice how it makes you feel to think about them.
Allowing yourself to feel the care and compassion and love that you hold for them.
Amplifying this natural feeling now by sending this person kind wishes of care and support using these phrases.
May you be happy.
May you be healthy.
May you be at ease.
Repeating the phrases silently in your head a few times.
Directing them at your loved one.
Using your loved one's name or a nickname you have for them to help you direct the wishes to them.
Now you're familiar with the phrases,
I'd like you to go through each one and expand on what you mean by them.
Personalizing each phrase for your loved one.
It might be something like this.
May you be happy and enjoy the freedom you have at the moment.
May you be healthy,
Continue to look after your body and stay fit.
May you be at ease and feel okay with the ups and downs life throws at you.
Going through each phrase a few times like this,
Expanding on what you mean.
Finishing your current round.
Now that each phrase has meaning,
Returning to the simplified versions and getting into a steady rhythm of sending your three wishes to your loved one.
Keeping the sentiment of what each means.
May you be happy,
May you be healthy,
May you be at ease.
If your mind wanders off into thought,
That's no problem.
Just gently bring your focus back to sending your loved one happiness,
Health and ease.
Resting your attention for a moment and now we've warmed up our capacity for kindness.
Continuing by directing it towards yourself.
Applying the same wishes to yourself.
May I be happy,
May I be healthy,
May I be at ease.
Again,
Spending the first few moments expanding on what each of the phrases mean.
What does being happy mean to you?
What does it mean to be healthy and at ease?
Now each phrase has meaning,
Returning to the simplified versions.
Wishing yourself happiness,
Health and ease.
Returning to the wishes each time you notice your mind has wandered off.
There's no need to feel frustrated.
Mind wandering is normal.
This is another opportunity to be kind to yourself each time you return to your wishes.
Resting your attention one last time and bringing to mind a wider group of people.
It could be everyone in your household,
Your neighbourhood,
Or you could go a little wider and choose the whole of your country.
Or everyone on planet earth.
Choosing a group that you feel you can send these wishes to with some meaning.
Going through the phrases a few times first,
Expanding on what you mean by each.
It could be,
May you all be happy and be able to enjoy life.
May you all be healthy and free from suffering.
May you all be at ease and at peace with those around you.
May you all be happy and free from suffering.
Returning now to the simplified version.
Steadily repeating each wish.
May you all be happy.
May you all be healthy.
May you all be healthy.
May you all be at ease.
Remembering what we're doing here is cultivating our own kindness.
It doesn't matter if you don't believe the wishes will reach the group.
You're tuning your mind towards kindness,
Inviting yourself to notice opportunities for it.
These wishes are benefiting you,
So keep going for a little longer.
Letting go of the wishes now and sitting for a few moments just soaking in how that feels.
Maybe you feel a sense of warmth or comfort,
A greater sense of connection.
And if there's no clear feeling there,
Spending a moment enjoying a sense of accomplishment for taking this time for yourself.
Practicing self-care,
Being kind to yourself.
And when you're ready you can open your eyes or refocus your gaze.
