Start by finding a comfortable position to sit in the posture that you feel relaxed.
Keep your back straight.
Let the hands rest easily on your knees or laps.
Relax your temples.
Draw.
Lips.
Soften the forehead.
Act a soft smile in the corner of your lips.
Relax your neck and shoulders.
Gently close your eyes.
Take a full deep inhale.
Fitting the expansion of the body.
Release it slowly.
Feeling the contraction of the body.
Let go of any thoughts.
Return to the natural breath.
As you breathe in,
Notice that you are breathing in.
Focus on the body sensation you feel most.
As you breathe out,
Notice that you are breathing out.
Focus on the body sensation you feel most.
At this moment,
Nothing is more important than breath.
Let the hands rest.
Relax your temples.
Relax your neck and shoulders.
Relax your neck and shoulders.
Relax your neck and shoulders.
Relax your neck and shoulders.
Relax your neck and shoulders.
Relax your neck and shoulders.
Relax your neck and shoulders.
Relax your neck and shoulders.
Relax your neck and shoulders.
Relax your neck and shoulders.
Relax your neck and shoulders.
Relax your neck and shoulders.
Relax your neck and shoulders.
Suddenly,
In your mind,
Repeat the following words.
May I be safe.
May I be free of attachment.
May I be free from ill will.
May I be filled with loving kindness.
May I see everything clearly.
May I be at peace.
May I be free of my feelings.
You can use these phrases or you can come up with any alternative phrases that are all meaningful for you.
Each time you recite the verse,
Offer them your whole attention.
Do your best to savor the meaning of each word.
May I be safe.
May I be free from attachment.
May I be free from ill will.
May I be filled with loving kindness.
May I see everything clearly.
May I be at peace.
Now,
Think of someone you have warm feelings towards.
Someone who makes you happy the moment you think of them.
Picture that person and hold it in your awareness,
Allowing your heart to open naturally.
Feel the loving presence.
If you like,
You can have more than one person on your mind.
Now,
Extend the full loving kindness to them by repeating each phrase silently.
May you be safe.
May you be free of attachment.
May you be free from ill will.
May you be filled with loving kindness.
May you see everything clearly.
May you be at peace.
Bring to mind somebody you regard as a difficult person.
Or anyone you have difficult feelings towards.
As best as you can,
Open your heart.
And only to the degree you feel able.
Extend loving kindness to them as well.
May you be safe.
May you be free of attachment.
May you be free from ill will.
May you be filled with loving kindness.
May you see everything clearly.
May you be at peace.
Lastly,
We extend the loving kindness outward to all human beings.
You can place your attention on people in your community.
People in your office.
Classroom.
Company.
In your city.
All people all over the world.
Extend compassion without boundary.
May all people be safe.
May all people be free from attachment.
May all people be free from ill will.
May all people be filled with loving kindness.
May all people see everything clearly.
May all people be at peace.
Notice how it feels to open the heart.
When you are ready,
Open your eyes.
