Track six,
Befriending for others.
So coming to sit in an upright dignified position,
Lowering your gaze or closing your eyes.
Just noticing the breath.
Perhaps noticing where you feel the breath most in the body.
That might be the nostrils or the chest or down in the abdomen.
And if the mind wanders,
Which it surely will,
Just notice where it went and then kindly,
Gently escort it back,
Back to just following the breath.
And now expanding your awareness into the body.
Just checking in with the feet.
Or where the body meets the chair.
Checking in with the shoulders.
Just exploring whatever physical sensations there are in the body in this moment.
And now letting go of any particular part of the body and just expanding still further to become aware of the whole body,
The whole body sitting on the chair or the mat and breathing.
And seeing if it's possible to feel really grounded and supported by the chair or the cushions that we're sitting on.
When you're ready now,
Inviting you to bring to mind a loved one or a good friend.
Someone that you have a really uncomplicated relationship with,
Someone who makes you feel warm and appreciated.
Just bringing that person,
Whoever it might be,
Bringing that person to your mind for the next few moments.
And now you've got your person in mind,
We're going to spend some time wishing this person well.
You might find the following phrases are helpful.
May you be safe and free from suffering.
May you be happy and healthy.
May you have ease of being.
And perhaps as you do this practice,
You might notice some resistance.
You might notice you don't like the phrases or you wish the phrases were different.
And that's fine if you want to use your own phrases.
That's absolutely fine.
Just working with whatever helps you to wish this person well.
May you be safe and free from suffering.
May you be as happy and healthy as it's possible for you to be.
May you have ease of being.
And now if it feels right for you,
Seeing if it's possible to expand this befriending,
These kind wishes to other people in your life.
And as best you can,
Not getting too caught up on specific people,
But just a general sense of all the other people in your life,
Your family,
Your friends,
Your neighbours,
Work colleagues,
People you see on the commute to work,
Anyone at all that you just happen to come across in your life.
Just a real general sense of wishing these people well.
May you be safe and free from suffering.
May you be as happy and healthy as it's possible for you to be.
May you have ease of being.
And again,
Perhaps noticing any resistance or any analysis that might be coming up for you in this practice.
And as best you can,
Just continuing to wish those in your life well for the next few moments if that feels okay for you at this time.
May you be safe and free from suffering.
May you be happy and healthy.
May you have ease of being.
And now if it feels right for you,
You're invited to expand these well wishes,
This befriending,
This kindness that you're trying to cultivate in your practice.
You're invited to expand this kindness to the whole world,
To all beings and remembering that all beings include you.
May all of us be safe and free from suffering.
May all of us be as happy and healthy as it's possible for us to be.
And may all of us have ease of being.
And again,
Perhaps noticing any resistance that might come up for you.
Just notice that and as best you can continuing with the practice,
Continuing to cultivate kindness for all beings,
Including yourself.
May all of us be safe and free from suffering.
May all of us be happy and healthy.
May all of us have ease of being.
And now if it feels right for you,
Just letting go of the phrases and the words and just coming back to the breath,
Coming back to the breath and perhaps resting in this feeling of kindness that you've been cultivating.
Perhaps imagining it like a warm glow,
Just basking in this feeling of kindness.
And if you notice there's no feeling of kindness,
That's fine.
Just sit with the breath.
And now if it feels right for you,
Just letting go of the phrases and the words and just coming back to the breath.
Perhaps noticing the breath where you feel it most in the body.
Might be the nostrils or the chest or down in the abdomen.
And when you're ready now,
Letting go of awareness of the breath.
Just kindly,
Gently escorting your awareness back into the room.
Perhaps becoming aware of the sounds inside or outside the room.
Gently opening your eyes or raising your gaze and bringing air befriending for others meditation to a close.
