Begin in a position that expresses the loving-kindness you have or wish to have for yourself.
You can be seated,
Reclined,
Or leaning up against something for support.
Let your body relax and be at rest.
Notice the sounds around you,
The sensations in your body,
Or your breath.
You can be seated,
Reclined,
Or leaning up against something for support.
Begin by offering loving-kindness to yourself in your ordinary form.
This is the you that you see in the mirror on a regular basis.
May I be happy and healthy.
May I be free from inner and outer danger.
May I be filled with loving-kindness.
May I love and accept myself just as I am.
May I be happy and healthy.
May I be free from inner and outer danger.
May I be filled with loving-kindness.
May I love and accept myself just as I am.
Repeat these phrases over and over.
And if you lose track of where you are,
Just start at the first phrase once again.
Let any feeling arise with the words,
Even if they may seem contradictory to this practice at first.
If you need to,
Adjust the words and images so that you can find the exact phrases that best open you.
Thank you.
Prepare to finish this round of meta or loving-kindness practice by coming back to your breath or body after reciting your last phrase.
Notice the feelings and emotions that have arisen without judging or trying to change them.
Next,
Imagine yourself as a beloved.
See yourself through the eyes of love and offer loving-kindness to this version of yourself.
No matter how you may feel right now,
There are still parts of you that you simply love.
See this.
May I be happy and healthy.
May I be free from inner and outer danger.
May I be filled with loving-kindness.
May I love and accept myself just as I am.
Thank you.
Thank you.
Thank you.
Thank you.
Next,
See yourself as your most important teacher.
There is a part of you that is wise and intuitive.
Offer this you some loving-kindness.
May I be happy and healthy.
May I be free from inner and outer danger.
May I be filled with loving-kindness.
May I love and accept myself just as I am.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Move on to view yourself as the stranger.
There are parts of you that you just can't see.
Parts that are shrouded in mysterious.
Maybe that's why you practice to begin to see these parts.
Offer loving-kindness to the stranger that is you.
Happy and healthy.
Free from inner and outer danger.
Filled with loving-kindness.
May I be happy and healthy.
Thank you.
Thank you.
May I be free and healthy.
After this,
Bring to mind yourself as an enemy.
This doesn't mean what you dislike about yourself.
It refers to the part of you that is most fragile and wounded and as a result acts in ways that create chaos for you and those in your life.
See yourself as this person who is laboring under great confusion.
Bring your loving-kindness to this version of yourself.
Finally,
Bring all of these fascinating,
Beautiful,
Difficult pieces together.
And offer loving-kindness to all the parts of you that make you you.
May I be happy and healthy.
May I be free from inner and outer danger.
May I be filled with loving-kindness.
May I love and accept myself just as I am.
May I be free from inner and outer danger.
May I be free from inner and outer danger.
