Welcome to this loving kindness meditation.
Please sit comfortably and take a moment to check in with yourself to see how you're actually feeling right now.
Then bring your attention to your body.
Settling into your posture.
Aware of your feet and legs,
The pressure of the buttocks on your seat,
The contact of your hands in each other or on your legs.
Aware of any sensations that might be in the foreground of your experience right now.
It might be helpful to very slowly lifting your shoulders up under your ears,
Slowly rolling them back and down again.
And you might want to do that circling of your shoulders two more times to release any tension,
To open the chest and make more space for your breathing.
Then just sitting for a moment,
Mindful of the breath flowing in and out of your body.
Now,
As we're starting the loving kindness meditation,
Be aware of how the phrases resonate for you.
Don't force yourself to feel something specific,
But be aware of what you're actually feeling during this practice.
Or maybe you're not feeling anything.
You don't have to feel something.
You might move through different feelings,
Mind states or emotions during this practice.
It is helpful to not judge yourself in any way,
But simply being aware of your process during this loving kindness meditation.
Maybe you want to put the hand on your heart as you're being aware how the following phrases resonate with you.
May I be safe from inner and outer danger.
May I be happy and peaceful.
May I be healthy and strong.
May I go through this life with ease.
Gently repeating the phrases in your own mind without having any expectations.
Simply repeating them as good wishes for yourself.
May I be safe from inner and outer danger.
May I be happy and peaceful.
May I be healthy and strong.
May I go through this life with ease.
May I be safe from inner and outer danger.
May I be happy and peaceful.
May I be healthy and strong.
May I go through this life with ease.
Or maybe you prefer the shorter phrases.
May I be safe.
May I be happy.
May I be healthy.
May I live with ease.
Continuously repeating these phrases gently with a kind voice in your mind,
Regardless of how it feels.
May I be safe.
May I be happy.
May I be healthy.
May I live with ease.
Thank you.
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Whenever you get lost in thoughts,
Gently move the focus back to the phrases.
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Feel free to change the phrases so that they resonate with you.
If you're going through a period of difficulties or suffering,
It might be more appropriate to use the phrases from the compassion meditation.
May I be free from physical pain.
May I be free from mental suffering.
May I be at ease.
May I be free from physical pain.
May I be free from mental suffering.
May I be at ease.
Continue to repeat your phrases inwardly,
Aware of your experience,
Not forcing yourself to be different than you are right now,
But just gently introducing this possibility to feel safe,
Happy and peaceful.
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Maybe at times you're becoming aware of what's in the way of feeling happy and peaceful.
It can be helpful to explore if there is something that has to be forgiven.
Not forcing yourself to forgive,
But just bringing to mind that we're not perfect.
We sometimes don't do what is best,
And we can learn to forgive ourselves for all the things we didn't get right.
Just holding that possibility in your heart,
Allowing yourself to feel what you're feeling,
And continuing with the phrases when you're ready.
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Let yourself feel what is present,
Without making it bigger or smaller than it is,
Allowing yourself to be soft and gentle,
And over time coming to a place of truly accepting yourself just as you are.
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Maybe at some point you're ready to offer these good wishes to someone else.
If so,
Bring someone to mind with whom you have an easy,
Uncomplicated,
Loving relationship.
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You might visualize this person in your mind's eye,
Maybe saying the name,
And then offer the phrases.
May you be safe from inner and outer danger.
May you be happy and peaceful.
May you be healthy and strong.
May you go through this life with ease.
Being aware how it feels to say these good wishes for someone you really appreciate.
And if you're not ready for that,
Simply continue to do the practice for yourself.
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Then you might want to say these good wishes for anyone who pops into your mind.
Family members,
Friends,
Maybe people you know who have a difficult time.
Anyone at all.
You might see the person you choose in your mind's eye,
Saying the name,
And one or two of the phrases of loving-kindness,
Loving-friendliness.
Or you might want to say the compassion phrases if that is more appropriate.
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You can also try saying these good wishes for someone who is difficult for you.
Not forcing yourself to feeling any loving feelings.
But maybe deepening your understanding that at times life is difficult for most everybody.
That we're all sometimes caught in difficult emotions.
And that we all at times need to be forgiven.
At any point you can go back to saying the phrases for yourself.
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May I be free from inner and outer danger.
May I be happy and peaceful.
May I be healthy and strong.
May I live with ease.
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These wishes can hold you warm,
Like a blanket wrapped around you.
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At some point you might include all beings in your wishes.
May all beings be free from inner and outer danger.
May all beings be happy and peaceful.
May all beings be healthy and strong.
May all beings live with ease.
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As we come to the end of this loving kindness session,
Connect once again with your breathing.
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