Welcome.
This is a kindness blessing practice.
Coming into a comfortable posture.
You can sit in a chair or on a cushion,
Lie down,
Or stand.
Your eyes can be open or closed.
Taking a few breaths to arrive in the present moment.
If you like,
You can place one or both hands over your heart to connect with this area and with a sense of care and tenderness.
Bringing to mind someone who cares about you,
Who has supported you in some way.
A friend,
A teacher,
A family member,
A mentor.
Visualizing what they look like,
A sense of their presence.
Repeating blessings of kindness towards this person silently in your mind.
May you be blessed with peace.
May you be blessed with kindness.
May you be blessed with love.
Or you can use other phrases or blessings.
Pick two to four phrases and continue repeating them towards this person silently in your mind.
May you be blessed with peace.
May you be blessed with kindness.
May you be blessed with love.
Now reversing the direction and imagining this person repeating the same blessings towards you.
May you be blessed with peace.
May you be blessed with kindness.
May you be blessed with love.
Or whatever phrases or blessings you may be using.
Checking in with your body,
Noticing any felt sensations of care or of kindness.
It's okay if you don't feel anything at all.
It's enough just to repeat the blessings.
This is how we set our intention in the direction of kindness.
Now letting this person's image dissolve.
Continuing to offer these blessings towards yourself.
May I be blessed with peace.
May I be blessed with kindness.
May I be blessed with love.
Reading these phrases of blessing silently in your mind.
Checking in again with your body and noticing whatever is arising now.
Now bringing to mind someone in your life who is hurting or someone who you are having a difficult time with.
Not picking the most difficult person or someone who's hurt you very deeply,
But just someone who is a little bit challenging right now.
Picturing them,
Getting a sense of their presence and offering these blessings to them.
May you be blessed with peace.
May you be blessed with kindness.
May you be blessed with love.
Just noticing what this is like without judging your experience.
If it's easy,
That's fine.
If it's difficult,
That's fine.
Again it's enough just to repeat the blessings.
This is how we practice kindness.
Continuing to offer these phrases of blessing to this person silently in your mind.
You can continue with this practice for as long as you like.
Whenever you're ready,
You can let the blessing phrases and the images go,
Returning your attention to your breathing for a few moments.
You may also like to set an intention to bring loving kindness into the rest of your day and thanking yourself for taking the time for this meditation practice.
