Track seven,
The befriending meditation.
In this meditation we deliberately cultivate kindness towards ourselves and also cultivate kindness towards others.
So taking a few moments to settle and notice the breath as it goes into and as it goes out from the body.
And expanding that awareness now to include the whole body,
Aware of the whole body,
Breathing.
And when you're ready,
If it feels right for you,
We're going to begin cultivating kindness by silently saying to yourself,
May I be safe and free from suffering.
May I be as happy and healthy as it's possible for me to be.
May I have ease of being.
Taking your time,
Trying to feel each word as you think it.
Notice any thoughts or resistance or any bodily sensations that arise during this practice.
May I be safe and free from suffering.
May I be happy and healthy.
May I have ease of being.
No need to judge what arises,
Just noticing whatever's there.
May I be safe and free from suffering.
May I be happy and healthy.
May I have ease of being.
Now if it feels right for you,
Bringing to mind a loved one and again silently saying the words and directing the words towards your loved one.
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.
Notice any thoughts,
Resistance or bodily sensations and as best you can don't judge these responses,
Just notice that they're there and continue with the practice as best you can.
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,
Choosing a stranger,
Someone you recognise and feel neutral about but someone whose name you don't know and spending the next few moments wishing this person well.
May they be safe and free from suffering.
May they be as happy and healthy as it's possible to be.
May they have ease of being.
Notice any thoughts or resistance or bodily sensations and as best you can try not to judge these responses,
Just notice and continue with the practice as best you can.
May they be safe and free from suffering.
May they be happy and healthy.
May they have ease of being.
And when you're ready now,
If it feels right for you,
Bring into mind someone you have difficulties with.
It doesn't have to be the most difficult person in your life,
Maybe just someone you feel a little bit distant from.
And just taking a few moments to wish this person well.
May they be safe and free from suffering.
May they be as happy and healthy as it's possible for them to be.
May they have ease of being.
And finally we're going to extend cultivating kindness to all beings,
Including your loved ones,
Strangers and people you find difficult.
And remember all living 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.
May all of us have ease of being.
Practice any thoughts or resistance or bodily sensations.
And as best you can,
Don't judge these responses,
Just notice and continue with the practice.
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 when you're ready now,
Coming back to the breath,
Allowing it to settle and anchor you to the moment,
Just noticing the breath.
And when you're ready,
Bringing your attention back into the room,
Perhaps noticing the sounds outside or inside the room and bringing this befriending meditation to a close.
