Let's take a moment to arrive.
There's a lot moving in this world.
A lot of noise.
A lot of pulling our attention.
And it's easy to forget that beneath all of it There is something steady within us.
Capacity to care.
Feel.
To soften.
This practice is a return.
Not to something outside of you,
But something that has always been here.
Compassion.
Warmth,
And love.
Today,
We're not forcing anything,
We are simply allowing.
So allow your body to settle.
However that looks for you today.
And take a slow breath in.
And a soft exhale out.
Again.
Breathe in deeply.
And let it go.
Allowing your breath to return to its natural rhythm.
And let it be your anchor.
Notice where the breath is for you today.
Notice where you feel it within your body.
Subtle movements.
Maybe the sensation on your nose.
Just allow it to ground you.
Let's shift our awareness into the heart space and notice its warmth.
And from this place,
We'll begin to open.
Offering a few quiet phrases.
And just allow the words to be received.
As if to plant these seeds within your heart.
As we practice loving kindness.
Let's begin with yourself.
Not the version you think you should be.
But the you that is present today.
So silently repeat yourself may i be safe May I be at ease.
May I be supported.
May I feel peace.
Let's repeat them one more time.
May I be safe.
May I be at ease.
May I be supported.
May I feel at peace.
Allow these words to land deep within your heart.
Knowing that you are deserving of all good things.
Now bring to mind someone you care for deeply.
Someone who feels easy to love.
See them in your mind's eye.
Or simply feel their presence.
Let's offer them the same loving-kindness words you offered yourself.
May you be safe.
May you be at ease.
May you be supported.
May you feel at peace.
Imagine them receiving these words.
From your heart to theirs.
Now let's bring to mind someone neutral,
Perhaps someone you don't know that well but see often.
This could be someone at work,
A neighbor.
Or a familiar face you see every day.
Let's offer them the same words of loving kindness.
May you be safe.
May you be at ease.
May you be supported.
May you feel at peace.
Allow those words to extend from your heart to theirs.
Bring to mind someone you find difficult.
Maybe it's someone you've had past tension with.
This isn't the time to resolve issues or forgive.
But if it's available for you from a place of steadiness,
Let's offer them the same words of loving kindness.
May you be safe.
May you be at ease.
May you be supported.
May you feel at peace.
These words are not to excuse anything or bypass your truth.
Just an opportunity to soften the grip of resistance between the two of you.
And now let's extend your awareness.
Beyond individuals.
And to all people around you.
Your community.
Your city.
The world as a whole.
So many lives.
Moving through their own experience.
Let's offer them the same words of loving kindness.
May all beings be safe.
May all beings be at ease.
May all beings be supported.
May all beings feel at peace.
Imagine these words extending from your heart out into the world.
All beings everywhere.
As these words fade into the distance.
Just sit here for a moment.
And feel into what is here for you now.
Notice your heart space.
If it feels more open.
More warmth.
More energized.
You This is how we return.
Not all at once,
But in small quiet moments.
Chance to soften.
Chance to remember that we are all connected.
As we close this practice,
Come back to your breath.
This vital life force.
Moving through your body.
Notice your body.
Being held by the surface beneath you.
Begin to notice your environment around you.
When you're ready,
Gently open your eyes.
Carry this loving-kindness into the rest of your day.
