In today's meditation,
We're working on cultivating compassion and softening our hearts.
The practice of sending well-being to others can remind us of our shared humanity and give us a deeper capacity to forgive.
With that being said,
Settle in,
Finding a comfortable seat or laying down.
Let yourself arrive into the present moment,
Slowing the breath,
Letting the body soften,
Feeling into the heart space as you deepen your breath.
When you're ready,
I'd like you to think of someone you love very deeply.
It might be a close friend,
A family member,
Maybe a beloved pet.
I like to think of my little niece.
Whoever they are,
Imagine them in front of you,
Smiling,
Healthy,
And at peace.
Silently repeat these words,
Sending them your heart's goodwill.
May you be safe.
May you be happy.
May you be healthy.
May you live life with ease.
May you be safe.
May you be happy.
May you be healthy.
May you live life with ease.
Allow your heart to rest in the warmth of this love.
Now bring to mind someone you don't know very well.
Maybe a neighbor,
Maybe a cashier you see often.
Someone you pass by on the street.
Somebody who's not close to you,
But they're not difficult for you,
A simply neutral person.
Picture them clearly and offer them the same wishes.
May you be safe.
May you be happy.
May you be healthy.
May you live life with ease.
May you be safe.
May you be happy.
May you be healthy.
May you live life with ease.
Notice how it feels to extend kindness to someone outside of your usual circle.
Next,
Bring to mind someone that you feel tension or challenge with.
You don't have to choose the most difficult person for you,
But maybe someone where there's a little friction between you.
As best as you can,
Hold their image in your mind,
And you don't need to approve of them or their actions.
Remember that this practice is about freeing your own heart.
With that in mind,
Offer them this prayer.
May you be safe.
May you be happy.
May you be healthy.
May you live life with ease.
May you be safe.
May you be happy.
May you be healthy.
May you live life with ease.
If any resistance arises,
Just take notice of it.
You can return to those phrases with a soft heart.
Now turn this kindness inward.
Bring your attention to your own heart.
Feeling your breath moving in and out.
And offer yourself the same loving wishes.
May I be safe.
May I be happy.
May I be healthy.
May I live life with ease.
May I be safe.
May I be happy.
May I be healthy.
May I live life with ease.
Letting the words settle deep within you.
Feeling the words as much as you say them out loud.
And finally,
Allow your heart to expand outward.
Imagine your love radiating in all directions.
Filling the room.
Stretching out to your neighborhood and community.
Out to the state you're in.
The country.
And stretching across the entire world.
For all beings everywhere,
Repeat after me.
May all beings be safe.
May all beings be happy.
May all beings be healthy.
May all beings live with ease.
May all beings be safe.
May all beings be happy.
May all beings be healthy.
May all beings live with ease.
Rest in the vastness of this kindness.
Feel yourself as a part of the great web of love.
Take a final deep breath in.
And an easy breath out.
When you're ready,
Slowly return to the present moment.
Letting your eyes open.
Continuing to carry this sense of compassion within you.
