And now we enter into a practice of loving kindness.
Discovering loving kindness for ourself,
For those around us,
And the world.
Loving kindness meditation awakens our interconnectedness with all life.
Often the starting place is an offering of care for our own being.
This simple practice is a direct and powerful way to awaken from the trance of unworthiness and regard ourselves with kindness.
To begin seeing ourselves as connected with an unconditionally loving heart.
So take some moments to find a place of comfort,
Seated or lying down.
Find your breath.
Breathing in,
Sense that you're receiving warmth and energy.
Breathing out,
Sense that you're letting go into openness.
Breathing out,
Sense that you're receiving warmth and energy.
Breathing out,
Sense that you're receiving warmth and energy.
Now silently or in a whisper,
Begin offering yourself prayers of loving kindness.
You may choose one or two of these phrases that resonate for you.
Maybe placing the hand on your heart as if you are holding yourself with care and kindness.
Take as long as you like,
Offering yourself phrases and reflect on them.
Whatever phrases can be,
May I feel safe and at ease.
May I accept myself just as I am.
May I feel safe and at ease.
May I feel safe and at ease.
Throughout the day,
The more you remember to regard yourself with kindness,
The more readily you will find a sense of connectedness and freedom.
You can practice anywhere,
Offering yourself these phrases of loving kindness as you walk,
As you drive,
As you conduct the tasks of your daily life.
If you become agitated or upset,
These prayers of loving kindness can seem artificial in a way.
If you're in the grip of fear or shame or anger,
At times these feelings highlight how undeserving or how bad you feel about yourself.
So without judgment,
Include this reactivity in the meditation of the moment and say to yourself,
May this too be held in loving kindness.
As we end our meditation,
Sit quietly for a few moments.
Notice the feelings in your body and heart.
Is there a new sense of space and tenderness?
Do you feel at home in your own being and what is here right now?
Maybe remembering a phrase that was particularly meaningful to you.
May this practice become something you return to in the days ahead.
So when you're comfortable,
Open your eyes,
Bring awareness to the room around you and awaken to your life.
