Settle into our posture,
Finding our dignified,
Alert,
And relaxed posture.
Find the angle of everything we were doing before this,
And settling into the here and the now.
Using your anchor of your breath to start to gain control over your attention.
As your mind begins to wander,
That's normal.
Lovingly,
Non-judgingly,
Gently escort your attention back to your breath.
Again,
And again,
And again.
Begin to move into our loving-kindness meditation by choosing an image of ourselves,
Maybe our younger selves,
And holding that image in our minds,
Getting a real clear picture,
And just one picture.
And silently say to that image of yourself,
May you be happy,
May you be healthy,
May you be safe from harm,
May you live with love,
Ease,
And well-being.
Again,
May you be happy,
May you be healthy,
May you be safe from harm,
May you live with love,
Ease,
And well-being.
One more time to your younger self,
May you be happy,
May you be healthy,
May you be safe from harm,
May you live with love,
Ease,
And well-being.
And take a moment now to bring your attention to your heart,
The left side of your chest.
See if it feels more open,
More warm,
Feeling the heartbeat.
And then next,
Choosing a benefactor,
Someone who you love and loves you dearly,
And hold an image of them in your mind.
And to that benefactor,
Silently say,
May you be happy,
May you be healthy,
May you be safe from harm,
May you live with love,
Ease,
And well-being.
Again to your benefactor,
May you be happy,
May you be healthy,
May you be safe from harm,
May you live with love,
Ease,
And well-being.
Again,
May you be happy,
May you be healthy,
May you be safe from harm,
May you live with love,
Ease,
And well-being.
Dropping your attention back down to the body,
The heart center.
Maybe you're noticing a feeling of warmth growing bigger,
Or your heart feeling like it's swelling.
Feeling the love and the joy wash over your whole body,
Radiating from your heart.
With each in-breath,
Your heart swells and the fire grows.
With each out-breath,
You feel it wash over you.
Next,
Bring a neutral person to mind,
Someone that might be an acquaintance that you're not necessarily close with,
But also not necessarily unhappy with.
And hold an image of them in your mind.
And silently to them,
Say,
May you be happy,
May you be healthy,
May you be safe from harm,
May you live with love,
Ease,
And well-being.
Again,
To your neutral person,
May you be happy,
May you be healthy,
May you be safe from harm,
May you live with love,
Ease,
And well-being.
Again,
May you be happy,
May you be healthy,
May you be safe from harm,
May you live with love,
Ease,
And well-being.
And returning back to the heart,
Again feeling that fire grow,
Or the heart swell as love and joy begin to radiate.
Next,
Choosing an image of someone who you struggle with,
You struggle to like this person.
And hold an image of them in your mind,
And silently to them,
Say,
May you be happy,
May you be healthy,
May you be safe from harm,
May you live with love,
Ease,
And well-being.
To this person again,
Say,
May you be happy,
May you be healthy,
May you be safe from harm,
May you live with love,
Ease,
And well-being.
Again,
May you be happy,
May you be healthy,
May you be safe from harm,
May you live with love,
Ease,
And well-being.
Checking back in with the heart,
And feeling the warmth grow,
Breathing into it,
Allowing it to flow over your whole body.
Maybe noticing a sense of peacefulness,
Love,
Or joy.
And now to either your whole community,
Or your whole nation,
Or the universe.
Say,
May you be happy,
May you be healthy,
May you be safe from harm,
May you live with love,
Ease,
And well-being.
Again to your universe or community,
May you be happy,
May you be healthy,
May you be safe from harm,
May you live with love,
Ease,
And well-being.
Again,
May you be happy,
May you be healthy,
May you be safe from harm,
May you live with love,
Ease,
And well-being.
One last time going to the heart,
And feeling anything that you feel there.
Maybe placing one hand on your heart,
And the other hand over it.
And sending love to yourself,
And to all of mankind.
Maybe bringing a slight curl to the lips,
A soft smile.
Breathing in,
Dwelling in the present moment.
Breathing out,
Knowing that it's wonderful,
And that you care.
And when you're ready,
You can bring your hands together,
Rub them and generate heat.
Cup them over your eyes,
And gently return to the room.
