Take your seat and let's take three big breaths in through the nose and out through the mouth.
In the next out breath,
You can gently close the eyes.
And I invite you to visualize someone that you love and with whom you have a non-complicated relationship with.
It might even be your pet.
It doesn't matter if the picture is clear or not,
It's important to feel the presence of this creature and realize that they want to be happy and free from suffering.
So wish them well with the voice of your mind.
May you be happy.
May you be free from suffering.
May you be healthy.
May you love and be loved.
May your dreams come true.
And keep wishing well to this person or pet.
May you be happy from your heart using the phrases I suggested you or you can create your own.
And if you get distracted,
That's fine.
Gently come back to visualizing the loved one and wish them well.
May you be free from suffering.
May you be truly happy from within.
And notice the sensations in the body connected to this practice.
There might be warmth in the body,
Softness,
Lightness.
Just like having a small sun in the middle of the chest,
Shining and warming the body from within.
Imagine this person growing in happiness,
A big smile on their face.
They're truly happy and at peace thanks to you.
How does that make you feel?
What sensations appear in seeing their happiness?
Warmth,
Spaciousness.
Let them grow in the body,
This little sun that grows and fills the body from within,
Melting any tension.
And now visualize the city or the town where you live as seen from above.
Notice all the creatures living there,
The animals,
The children,
Teenagers,
Men and women,
And older people.
And realize that all of them are capable of experiencing great joy and great sorrow and suffering.
So wish them well and include yourself.
You too deserve happiness and love.
May we be happy.
May we be free from suffering.
May we be healthy.
May we love and receive love.
May our dreams come true.
And imagine everyone growing in happiness.
The people that are already happy becoming even happier.
Someone is getting married.
They're really really happy right now,
Thanks to you.
And someone is suffering in the hospital,
Fighting for their life.
Thanks to you they suffer less.
There are babies being born and people that are dying,
Taking their last breaths,
Shine on them this loving kindness.
May you be at peace.
May you be truly happy.
And let these sensations of loving kindness grow in the body,
The warmth and light.
May we be happy.
May we be free from suffering.
May we love and receive love.
And then let go of this picture,
Of these phrases and just rest,
Marinate in these sensations of loving kindness.
Let them grow.
Let's take a deep breath.
When we're ready we can open the eyes and realize how precious it is to take time to practice compassion and loving kindness and form the intention to bring these shining and warm feelings and mind to others.
We really really need it.
