Sit up comfortably in a chair or on a cushion.
Allow your hands to rest comfortably on your lap.
Close your eyes.
Relax your shoulders.
Then your jaw.
Then your tongue.
Allow the space between your eyebrows to open.
Let the corners of your mouth curl up into a gentle smile.
Breathe lightly in and out through your nose.
Allowing your breath to reach your belly every time you breathe in.
Loving kindness connects you to and opens your compassionate heart.
Wishing yourself and all beings happiness and safety.
Repeat the following phrases in your mind as you continue to breathe.
We'll first start off by extending loving kindness to ourselves.
Bring an image of yourself in your mind.
Sometimes it's easier to imagine ourselves as children.
May I be safe.
May I be healthy and strong.
May I be free from suffering.
May I live with ease.
Now bring to mind someone who is dear to you.
Someone you love deeply and brings you joy.
May you be safe.
May you be healthy and strong.
May you be free from suffering.
May you live with ease.
Next,
Bring to mind a neutral person.
This is someone you might see regularly but don't know well.
It could be a neighbour,
A bus driver or a supermarket clerk.
Let's extend these words to them.
May you be safe.
May you be healthy and strong.
May you be free from suffering.
May you live with ease.
Now bring to mind someone that you've had a challenging relationship with.
Someone you haven't always liked or have been able to sympathise with.
May you be safe.
May you be healthy and strong.
May you be free from suffering.
May you live with ease.
And finally,
Let's wish well to all beings around the world.
May we be safe.
May we be healthy and strong.
May we be free from suffering.
May we live with ease.
Take a moment now to thank yourself for taking the time to do your practice.
And in your own time,
Open your eyes.
