The practice of loving-kindness is one of paying attention to ourselves and others with a sense of interest and care.
When we practice this skill,
We honor the connection of humanity and acknowledge that every one of us shares the same wish to be happy and the same vulnerability to change and suffering.
As we begin this practice,
Take a few moments to really settle in and make yourself comfortable in whatever position you've chosen for this meditation.
That might mean bringing some support to your back or knees if you're seated,
Or bending your knees if you're lying down.
Once you feel set,
Ask yourself if there is any other way you can move or be even 5% more comfortable.
Give yourself time to try out a few different things before you settle into stillness.
Bring your attention to your breath,
Becoming aware of it without feeling like you need to change or fix anything.
Notice where you feel your breath,
Whether at the nostrils,
Or the chest,
Or abdomen.
Allow yourself to relax completely,
Giving yourself the gift of presence.
Guide your awareness to yourself.
Visualize stepping in front of a mirror and see your own face looking back at you.
Feel the warmth of your own presence.
Offer loving-kindness to yourself by saying silently,
May I be safe.
May I be happy.
May I be healthy.
May I live with ease.
Repeat these phrases inwardly three to five times with enough space between them so that you can really gather all of your attention behind one phrase at a time.
May I be safe.
May I be happy.
May I be healthy.
May I live with ease.
If you find your attention wandering,
Don't worry.
You can simply let go of distractions and begin again.
May I be safe.
May I be happy.
May I be healthy.
May I live with ease.
Now call to mind someone who's helped you,
A person you know who's been good to you,
Kind to you,
Or someone you've never met who's inspired you.
Picture the person,
Say her name to yourself,
Get a feeling of her presence,
And offer the phrases of loving-kindness to her.
Wish her what you've wished for yourself.
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
Repeat these phrases inwardly three to five times.
Even if the words of the phrases don't totally fit,
Even if they feel strange or awkward,
Know that's okay.
They're a vehicle for connection.
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
Think of someone you know who's hurting or having a difficult time right now.
Picture them.
Say their name to yourself.
Get a feeling of their presence,
And offer the phrases of loving-kindness to them.
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
Repeat these phrases inwardly three to five times.
Call to mind someone you might encounter now and then.
A neighbor,
A checkout person at the supermarket,
Someone you see when you walk your dog.
Perhaps you don't even know his name.
But though you don't know his story,
You can know that he wants to be happy just as you do,
And that he's vulnerable to pain or loss just as you are.
And you can wish him well.
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
Know that you don't have to manufacture any particular emotion.
You don't have to pretend to like people you don't.
You can send people loving-kindness without even liking them.
You're simply acknowledging your connection.
The power of the practice is in gathering all your attention,
All your energy,
Behind each phrase.
Now call to mind a difficult person.
Someone you have trouble getting along with,
Or whose words or actions are difficult for you.
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
If you pick a difficult person,
But find that sending her loving-kindness is too hard,
Then just go back to sending loving-kindness to yourself.
In that moment,
You're the one who is suffering,
And you're worthy of compassionate attention.
And finally,
You can offer your well-wishes,
The force of loving-kindness,
To all beings everywhere.
All people,
All creatures,
All those in existence,
Known and unknown,
Near and far.
May all beings be safe.
May all beings be happy.
May all beings be healthy.
May all beings live with ease.
Finally begin to reawaken your body and mind.
Feel your breath.
Feel your body as you begin to bring quiet movement back.
And when you feel ready,
You can open your eyes.
I invite you to carry with you the awareness and presence that you've cultivated during this practice into the rest of your day.
May your day be filled with peace and possibility.
