Inviting ourselves to sit comfortably with our back straight,
Feet resting on the floor,
Body relaxed and at ease,
Stable like a mountain.
The eyes are open and looking downwards with a soft gaze,
Or closed if you prefer.
Then taking a couple of deep breaths,
Exhaling fully on the out-breath,
Letting off any tension,
Any stress that you may be holding onto.
Taking a moment to check in with how you're feeling.
Reminding ourselves of our intention with this practice.
Identifying and strengthening feelings of love and compassion.
We're doing this in order to benefit ourselves and others.
Sitting quietly for a few moments.
Resting in silence,
Resting in present moment.
Letting the mind settle down.
Noticing the breath.
Noticing your body.
Simply being present with whatever is arising at this moment.
And then bringing to mind a person,
A pet or a place you care for.
Someone you love or who makes you smile.
Choosing someone or something specific.
Identifying and connecting with this feeling for a while.
Taking the time to remember how it feels with this person or with this pet.
Remembering feelings of warmth and happiness.
And allowing these feelings to fill your whole body with warmth and love.
Imagining receiving love from this person or from this pet.
And taking a moment to connect with your heart space.
Noticing the qualities of your heart.
Kindness,
Compassion,
Unconditional love,
Joy,
Peace,
Happiness,
Bliss.
And silently repeating the following phrase to yourself over and over again.
May I be well,
May I be happy.
Considering that all the well-being you wish for is already here.
And you're resting in this space.
Noticing how that feels.
Becoming aware of any sensations in your body.
Maybe some warmth,
Some tingling.
Opening up your heart space.
Now bringing to mind somebody else.
Someone you feel close to.
Maybe someone who has also shown you some kindness.
Extending our warmth and good wishes to them.
Sending them some love,
Saying,
May you be well,
May you be happy.
May you be liberated from all of your suffering.
May you live at peace.
Noticing how it feels to send love to other people.
Bringing to mind someone towards whom you feel quite neutral.
Perhaps a colleague or a neighbor.
Someone normally a little invisible to you.
Extending our warm wishes to them also.
By saying,
May you be well,
May you be happy.
May you live at peace.
And gradually extending the practice to those around us.
The ones living in the same suburb,
In the same city.
Or in the same country.
Wishing all beings well.
Sending this unconditional love towards them.
To people you know.
And to people you don't know.
Because none of us would like to suffer in this world.
And if you're willing,
Imagining the whole world.
All beings on this planet.
Human or non-human.
Far or near.
And sending this love to all sentinel beings on this planet.
Wishing them well.
And I want to say,
May you be well,
May you be happy.
May you be well,
May you be happy.
And gently coming back into our own heart.
Connecting with our heart once again.
And wishing ourselves well.
May I be happy,
May I be peaceful.
And then letting go of any thoughts or images.
And resting in stillness.
If you're experiencing some feelings of love,
Open-heartedness.
We can also rest in that space.
Simply remaining present and aware.
Simply being.
And noticing how we feel after this short practice.
Taking a moment to appreciate this time we have spent cultivating love for ourselves and others.
Allowing these qualities to integrate into the rest of our day.
