Today we will be doing a practice based around kindness.
As is customary,
Let's take a seat in our chairs.
You can do the practice upon the floor,
But sitting in the chair gives you that edge of alertness.
So finding yourself seated comfortably back upright,
Feet flat on the floor,
Not crossed at the ankles,
Head stacked upon your shoulders,
Placing your hands upon your knees,
Either palms up or palms down,
Adjusting your body so your spine is straight,
Maybe rolling your shoulders back and down,
Closing your eyes now or lowering your gaze,
Surveying your body from head to toe and toe to head,
Being aware of your body,
Being aware of the stillness throughout your body,
Breathing consciously and smoothly,
Deepening the relaxation of your body,
Relaxing everywhere,
Letting the outside sounds and distractions fade into the background.
Put your attention now on your breath as it flows in and out of your body.
Observe it,
No need to alter it.
Observe the movement of your body and breath together.
Breathing consciously,
Being aware of yourself sitting here.
We're going to begin by saying a phrase of kindness to ourselves.
May I be safe,
Healthy,
Happy and live with ease.
Repeat this phrase inside your head.
May I be safe,
Healthy,
Happy and live with ease.
Call to mind now someone you love enormously,
Visualize them,
See their face in front of you,
Could be someone from your family,
A pet,
A friend,
Feel their presence and say to them in your mind,
May you be safe,
Healthy,
Happy and live with ease.
Call into your thoughts somebody that you care about,
A good friend or someone who's helped you in your life,
Someone who inspires you,
Visualize them,
Say their name to yourself,
Feel their presence,
See their face and then say to them,
May you be safe,
Healthy,
Happy,
Live with ease.
Call to mind now someone you know who's having a tough time,
Perhaps they've experienced a difficult situation,
Imagine them sitting in front of you,
Say their name in your head,
Feel their presence and offer the phrases of loving kindness to them.
May you be safe,
Healthy,
Happy,
Live with ease.
Think of someone who plays some role in your life,
Someone you don't know very well,
That you haven't a particular feeling for or against,
Maybe the checkout person at the supermarket or the coffee shop,
Someone you know that lives down the street,
Someone that you see every now and again.
Bring them to mind and offer them these same phrases of kindness,
May you be safe,
Healthy,
Happy,
Live with ease.
Lastly we're going to open these feelings of kindness up to everyone,
Everywhere,
All animals,
Everything near and far,
Known to us and unknown to us,
Without distinction,
Without separation,
May all beings everywhere be safe,
Healthy,
Happy,
Live with ease.
When you feel ready,
Bringing the sensation back into your toes,
Wriggling your fingers and gently,
When you're ready,
Opening your eyes,
See if you can bring this energy of kindness with you throughout the day.
