The practice of metta,
Or loving kindness,
Can help you respond to your own mind with friendliness.
Unfortunately,
Our thoughts don't always do what we want them to,
And the body may have discomfort.
Loving kindness meditation encourages us to meet those experiences with a caring and gentle heart.
This helps us see more clearly in our practice and our daily life.
In loving kindness practice,
You are not inviting something in from outside yourself.
You are tuning into the capacity for care and love that is already present in your heart.
Come to sit in a comfortable posture and gently allow the eyes to close.
From the beginning,
Try to bring kindness to your practice today.
Think of the body with friendliness.
Listen to the body and see if you can get more comfortable.
Do that now.
You don't want to fall asleep,
But you can allow yourself to be at more ease during this practice.
Now begin by recognizing your own desire to be happy.
Don't dig into stories about what might make you happy.
Find this natural wish for ease and comfort for yourself.
Try saying to yourself,
Yes,
I want to be happy.
With this intention in mind,
Begin offering yourself phrases of loving kindness.
As you offer the phrases in your head,
Say them slowly.
Connect with the intention behind the words,
Even if you don't feel them entirely in this moment.
Use these phrases.
May I be happy.
May I be healthy.
May I be safe.
May I be at ease.
Find a rhythm that works for you with the phrases.
You may try offering one phrase with each exhale or every other exhale.
As you offer the phrases,
Use them as the object of your concentration.
May I be happy.
May I be healthy.
May I be safe.
May I be at ease.
Rest your awareness fully on the phrases and the deeper intention.
When the mind wanders,
Come back to the phrases in your head.
Notice any feelings of thoughts or self-judgment or resistance to self-care.
May I be happy.
May I be healthy.
May I be safe.
May I be at ease.
Continue with these phrases for as long as you're comfortable.
May I be at ease.
May I be at ease.
May I be at ease.
May I be at ease.
May I be at ease.
May I be at ease.
