Finding a comfortable position for this loving kindness meditation.
Perhaps sitting in a chair with both feet flat on the floor or on a cushion.
Taking a position that allows you to be awake yet relaxed at the same time.
Allowing the eyes to close if that feels comfortable for you.
And allow yourself to switch from the usual mode of doing to a mode of non-doing or simply being.
As your body becomes still,
Bringing your attention to the fact that you're breathing.
Becoming aware of the movement of your breath as it comes into the body and as it leaves the body.
Not manipulating the breath in any way or trying to change it.
Simply being aware of it and of the feelings associated with breathing.
Being totally here in each moment with each breath.
Not trying to do anything.
Not trying to get any place.
Simply being with your breath.
Giving full care and attention to each in-breath and to each out-breath as they flow one after another in a never-ending cycle.
And if thoughts pull your attention away,
Simply acknowledging them and gently bringing your attention back to the breath.
And now bringing to mind someone for whom you have deep feelings of love.
Imagining or sensing this person and noticing your feelings for them arise in your body.
It may be that your chest becomes warm or simply a smile that spreads across your face.
Whatever the effects,
Allowing them to be felt fully.
Now letting go of this person in your imagination and keeping an awareness to feelings that have arisen and bringing yourself to mind now.
Seeing if you can offer loving kindness to yourself by absorbing the following words.
May I be happy.
May I be healthy.
May I ride the waves of my life.
May I live in peace no matter what I am given.
Noticing the feelings that arise and letting them be as you look within yourself with mindfulness and equanimity.
When you're comfortable,
Trying to offer loving kindness to someone who supports you.
Someone who's always been on your side.
Bringing this person to mind.
Imagining them perhaps across from you and silently repeating these words.
May you be happy.
May you be healthy.
May you ride the waves of your life.
May you live in peace no matter what you are given.
Once your feelings flow easily to a loved one,
Turn your attention now to someone with whom you have some difficulty.
It's best not to start with the most difficult person in your life,
But perhaps someone who brings up feelings of irritation or annoyance.
Someone in your allergy zone.
And seeing if you can silently repeat these words as you keep this person center stage in awareness.
May you be happy.
May you be healthy.
May you ride the waves of your life.
May you live in peace no matter what you are given.
Noticing the sensations and feelings that arise within you and seeing if you can just allow them and let them be.
And now bringing to mind the broader community of which you are a part.
You might imagine your neighbors,
Your workmates,
Perhaps your family.
Or maybe you fan out your intention until you include all persons.
Just including yourself in this offering of loving kindness.
As you let these words become your words.
May we be happy.
May we be healthy.
May we ride the waves of our lives.
May we live in peace no matter what we are given.
Noticing the sensations and feelings that arise within you.
Sitting with them now for a few moments.
And now returning our attention to the breath for the last few moments of this meditation.
Noticing the sensations of breathing for the full duration of each in-breath and full duration of each out-breath.
Thank you for congratulating yourself for nurturing your compassion and kindness towards yourself and others.
You're taking this time to just be.
