This is a befriending practice.
In this practice we are going to cultivate attitudes of friendliness and care for ourselves and others.
The practice involves inclining the mind towards warmth and kindness and noticing what arises as we do this.
So when you're ready,
Either choosing to close the eyes or rest them gently at a point in front of you,
And beginning by giving some attention to the way you are sitting.
Feeling the contact with what you're sitting on and take the time to find a comfortable position,
A position that will support an intention to be present and to be kind.
And allow the body to come to stillness.
Coming to the breath or the anchor point,
Wherever you choose to feel it,
Tuning in to the full duration of the in-breath and the full duration of the out-breath.
When you're ready,
Expand the field of awareness,
Opening to sensations from the body as a whole,
Is it possible to bring a warm,
Friendly awareness to the body?
The body sitting here,
Breathing in this moment.
Perhaps noticing if some of the parts of the body are feeling pleasant.
Moving in close to some of these sensations and giving them extra attention.
Enjoying them,
Expanding into them.
When you're ready,
Expanding again to the sense of the body as a whole,
The body as an anchor,
The body as a source of steadiness.
Whenever you notice the mind has wandered,
Bring it back with friendliness,
No need to rush,
No need to judge.
Just returning attention to the body as best you can.
Taking care of yourself as you sit here,
Breathing,
Experiencing.
When you're ready,
The invitation is to bring to mind somebody that you feel fond of.
Someone you have feelings of warmth for.
It might be a family member or a friend or someone who has been good to you.
Bring this person to mind as clearly as you can.
Perhaps have an image of them in your mind's eye or silently say their name to yourself if that's helpful.
See if it's possible to keep a connection with the body as you do this as best you can.
Now wishing this person well.
Wishing they may be safe and well.
That they may be peaceful.
They may live with ease and kindness.
Silently saying these simple phrases.
Safe and well.
Peaceful.
Ease and kindness.
Incline the mind in the direction of friendliness to this person.
Safe and well.
Peaceful.
Ease and kindness.
Notice any feelings of friendliness or warmth.
You may not notice any feelings.
There's no need to feel a certain way.
Just continue to say the phrases to yourself.
Safe and well.
Peaceful.
Ease and kindness.
When you're ready,
Begin to let go of the phrases and let go of this person.
Come back more fully to a sense of the body as it sits here.
This warm,
Breathing body.
The anchor point or the breath coming in.
And the breath going out.
When you're ready,
Bring to mind someone who is having a difficult time in their life.
Someone who may be suffering.
Doesn't have to be a major difficulty.
It might be something quite small.
Bring this person to mind as clearly as you can.
Perhaps an image.
Perhaps saying their name.
Try to keep a connection with the body as you do this.
Now sending good wishes to this person who is having a difficult time.
Wishing that they may be safe and well.
Peaceful.
That they may live with ease and kindness in the midst of what they are going through.
Safe and well.
Peaceful.
Ease and kindness in the midst of this difficulty.
Safe and well.
Peaceful.
Peaceful.
Ease and kindness.
Safe and well.
Peaceful.
Ease and kindness.
There's no need to feel a certain way.
Using the phrases,
Incline the mind in this direction.
Noticing what comes up in your mind and your body as you repeat these to yourself.
Keeping in mind this person who is having a difficult time.
Who is suffering with a small difficulty.
And wishing that they might be safe and well.
Peaceful.
And live with ease and kindness in the midst of their experience.
Safe and well.
Peaceful.
Ease and kindness.
When you're ready,
Begin to let go of the phrases.
Let go of this person.
And come back again to the sense of a body as a whole.
This soft,
Tender body.
Bend your anchor point or your breath.
The breath coming in.
And the breath coming out.
When you're ready,
Bring yourself to mind.
Yourself having a difficult time.
Yourself suffering.
Doesn't have to be a major difficulty.
It might be good to start with something quite small.
Something current.
Something from the past.
Perhaps having an image of yourself.
Or saying your name.
Keeping in touch with the body as you do this.
Sending good wishes to yourself with this difficulty.
Safe and well.
Peaceful.
Ease and kindness.
In the midst of this.
Safe and well.
Peaceful.
Ease and kindness.
Many of us find it's not easy to wish ourselves well.
Perhaps you notice a sense of reluctance.
Resistance.
Or a reaction.
Just notice what arises.
Making space with it.
Continuing to repeat the phrases.
Safe and well.
Peaceful.
Ease and kindness.
If you'd like to,
Putting a hand or both hands on your heart or your chest as a gesture of self-compassion.
Gently repeating safe and well.
Peaceful.
Ease and kindness.
Safe and well.
Peaceful.
Ease and kindness.
Safe and well.
Peaceful.
Ease and kindness.
When you're ready.
Letting go and coming back to a simple sense of sitting here in this moment.
Breathing.
Being with your experience.
Being with yourself.
With kindness.
With care.
Thank you.
