Hello and welcome to this 10-minute loving-kindness meditation practice.
We're going to work with the theme of expanding the circle.
So settle into a comfortable posture.
Eyes can be open or closed.
Take a moment to feel the simple reality of sitting here.
The weight of your body,
The contact with the ground or chair,
The breath moving in and out.
Remind yourself that there's nothing that you have to fix right now and nothing to achieve.
Begin by noticing the space you occupy in this moment.
The sensations in your hands and the feeling of your breath,
In your belly or your chest.
Let your attention rest there,
Gently,
Without pressure.
This state of full presence is where loving-kindness actually begins.
When you think of kindness,
Don't force a feeling.
Instead,
Imagine a simple wish for your own well-being,
Something real.
May you meet today with patience.
May you respond to yourself with understanding.
And may you allow yourself to be human.
May you meet today with patience.
May you respond to yourself with understanding.
And may you allow yourself to be human.
Let these phrases land in your body.
Notice if they meet resistance or if they feel true.
And that's okay.
You're just noticing.
Picture someone who,
When you think of them,
It's easy to wish them well.
Perhaps a friend,
Family member,
Mentor or even a pet.
And hold their image gently,
As if cupping it in your hands.
Offer the same simple wishes.
May you meet today with patience.
May you be treated with understanding.
May you allow yourself to be human.
May you meet today with patience.
May you be treated with understanding.
May you allow yourself to be human.
Notice how it feels in your body to extend this kindness outward.
From this place,
Imagine that your kindness radiates further to people you don't know.
To those you pass on the street.
To communities you'll never meet.
This isn't about pretending to feel love for everyone.
It's about holding the possibility that their lives matter too.
You can silently offer,
May we all find patience in our days.
May we all be treated with understanding.
May we all allow ourselves to be human.
May we all find patience in our days.
May we all be treated with understanding.
May we all allow ourselves to be human.
Before ending,
Rest in the quiet awareness that you've spent this time nurturing a capacity that is always available.
You may not feel a flood of emotion.
Loving kindness often works slowly,
Like water shaping rock.
When you're ready,
Gently return to your surroundings.
Thank you for practicing with me today.
I look forward to seeing you around here another time.
