Let's begin by settling into a comfortable position.
If you're sitting on a chair,
You might explore sitting on the front third of your seat or wherever feels most balanced and supported for you.
Allow your back to be tall and upright,
Letting the natural curve of your spine stay intact.
Place your feet flat on the floor and rest your hands in your lap or wherever feels natural.
This posture helps the body stay both alert and relaxed.
If it feels comfortable,
Lower your gaze or gently close your eyes.
If at any time you feel uncomfortable or need to pause,
Please know that it's okay to open your eyes,
Shift your posture,
Or step away.
The meditation will begin at the sound of the bell.
Start by noticing the physical sensations in your body.
Bring your awareness to where your body makes contact with the surface beneath you.
Feel the stability of the chair,
Cushion,
Or floor supporting you.
Notice any tension in the body and see if you can soften just a little,
Not forcing,
Just allowing.
If focusing on your body feels challenging,
You can also anchor yourself by noticing the sounds around you or the air touching your skin.
Now let's take three breaths.
Breathe in at a pace that feels natural for you,
Allowing the breath to gently expand your belly and exhale slowly,
Making the exhale longer than the inhale.
You might place a hand on your belly to feel its rise and fall.
Deep breathing like this helps calm the nervous system,
Slowing the heart rate and reducing tension in the body.
When you've taken your three breaths,
Let your breathing return to its natural rhythm.
Simply notice it as it is,
Without trying to change it.
If breath awareness ever feels uncomfortable,
You can focus on the sensation of your hands resting in your lap or the support beneath you.
Now let's shift our attention to offering loving kindness to ourselves and others.
If at any point this practice feels overwhelming,
You can always return to your breath or another point of focus.
Loving kindness is like planting a seed,
Even if we don't feel it fully now,
With practice it can grow.
Let's begin with ourselves.
If offering kindness to yourself feels difficult,
You can imagine someone you love saying these words to you or visualize a warm light surrounding you.
Repeat the following phrases to yourself.
May I be safe.
May I be peaceful.
May I be healthy.
May I live with ease and well-being.
If these phrases feel challenging,
You might soften them by saying,
May I try to be safe.
May I try to be peaceful.
May I try to be healthy.
May I try to live with ease and well-being.
May I be safe.
May I be peaceful.
May I be healthy.
May I live with ease and well-being.
Now let's bring to mind someone you care about.
Someone for whom you have uncomplicated feelings.
This could be a dear friend,
A family member,
Or even a pet.
Picture them in your mind's eye or simply hold the feeling of their presence.
Say these phrases to them.
May you be safe.
May you be peaceful.
May you be healthy.
May you live with ease and well-being.
May you be safe.
May you be peaceful.
May you be healthy.
May you live with ease and well-being.
On your next exhale,
Allow this being to gently fade from your mind's eye.
Now let's bring to mind a neutral person.
Perhaps someone you see regularly but don't know well.
Like a cashier,
A neighbor,
Or someone at the grocery store or gym.
Imagine sending them kindness as well.
May you be safe.
May you be peaceful.
May you be healthy.
May you live with ease and well-being.
May you be safe.
May you be peaceful.
May you be healthy.
May you live with ease and well-being.
On your next exhale,
Allow this person to fade from your mind's eye.
Now we will bring to mind someone we find challenging.
Choose someone who is only mildly difficult for you.
Not the most difficult person,
But someone around a 3 to 5 out of 10 in difficulty.
Remember,
This practice is not about excusing harmful behavior,
But about freeing our own hearts from suffering.
This person too is human and may be struggling in ways we do not see.
If it feels okay,
Let's send them some kindness.
May you be safe.
May you be peaceful.
May you be healthy.
May you live with ease and well-being.
May you be safe.
May you be peaceful.
May you be healthy.
May you live with ease and well-being.
Notice any emotions that arise.
If there is resistance,
That's okay.
This is a practice of planting seeds,
Not forcing feelings.
On your next exhale,
Gently release this person from your awareness.
Now let's widen our circle of kindness,
Extending it to all those in our immediate community,
Our family,
Friends,
Neighbors,
And those living in our city or town.
May we be safe.
May we be peaceful.
May we be healthy.
May we live with ease and well-being.
May we be safe.
May we be peaceful.
May we be healthy.
May we live with ease and well-being.
Extending even further,
Sending kindness to all beings in our country and beyond,
To those we will never meet,
Yet who share this human experience with us.
May we be safe.
May we be peaceful.
May we be healthy.
May we live with ease and well-being.
May we be safe.
May we be peaceful.
May we be healthy.
May we live with ease and well-being.
And now offering these wishes to all living beings everywhere,
To creatures in the air,
On land,
And in the sea.
May all beings be safe.
May all beings be peaceful.
May all beings be healthy.
May all beings live with ease and well-being.
May all beings be safe.
May all beings be peaceful.
May all beings be healthy.
May all beings live with ease and well-being.
On your next exhale,
Let this vast awareness settle.
Take a moment to notice how your body feels.
If there is warmth,
Openness,
Or a sense of calm,
Simply observe.
If you feel neutral or unchanged,
That's perfectly okay.
This practice is about gentle repetition,
Not any particular outcome.
As the meditation slowly comes to a close,
Feel the support beneath you.
Begin to bring small movements back into your body.
Wiggle your fingers and toes.
Roll your shoulders.
When you feel ready,
Gently open your eyes,
Carrying this sense of goodwill with you.
The meditation will end at the sound of the bell.
Thank you for your practice,
For your commitment to kindness,
And for treating yourself with the gentleness you deserve.
In offering this to yourself,
You also offer it to those around you,
And for that,
I am deeply grateful.
Remember to return to your meditation practice to water the seeds you've planted and watch growth take place.
See you next time.
