I want you to find your most comfortable position,
We're going to do a short meditation on loving kindness.
Make sure your back is upright,
Not uptight,
Lightly closing your eyes or keeping them slightly open.
Allow the entire body to relax,
Allowing the breath to settle into its natural rhythm,
Setting the mind,
Setting the mind in the state of ease and relaxation to rest in the stillness of the present moment.
Compassion is the wish or aspiration for us and others to be free of suffering.
We will start with a few minutes of stillness,
Just to help our mind settle and arrive in the present.
As you allow the body to resume to natural breathing,
See where in the body you can feel the breath,
It may be in the stomach or abdomen,
Where you can feel the rising and falling as the body breathes,
It might be in the chest,
Where you may notice the expansion and contraction as you inhale and exhale,
Perhaps it's at the nostrils,
Where you can feel a slight tickle as the air comes in,
And the subtle warmth as the body exhales.
You can pick one spot where you feel most comfortable to stick with this for this meditation practice.
As you feel the body breathing,
Try to stay with the breath all the way through,
Stick with it from the beginning of the inhale all the way through the end of the exhale.
You may notice your mind is wandering.
Noticing means you are strengthening your ability to recognize change.
Each time you bring your awareness back to your breath,
You are strengthening your ability to focus on an object.
As you are feeling still and relaxed,
Try to connect with your own deepest intentions for happiness,
Freedom and safety.
You don't need to dive into stories of what will make you happy,
But connect with the natural desire you have.
You can cultivate this intention to open your heart to your own well-being by repeating this out loud or in your head.
May I have all the happiness and its causes,
May I be safe and protected,
May I be free from all the suffering and its causes.
Try to connect with their meaning and the intention behind them.
You can now bring to mind someone you know well.
This may be a loved one,
A friend,
A teacher or a pet.
You can connect with your natural desire to see this person happy and liberated.
Just like you,
This person wants to be happy,
To feel safe and to be free from suffering.
You can cultivate this intention to open your heart to their well-being by repeating this out loud or in your head.
May you have all the happiness and its causes,
May you be safe and protected,
May you be free from all the suffering and its causes.
Try to connect with their intention,
The strong emotion behind the statements.
Now bring to mind a neutral person.
This is someone you see maybe regularly,
But you don't know them very well.
It may be somebody who works somewhere you go a lot,
A co-worker or maybe a neighbor.
Although you don't know this person well,
You can recognize that this person wants to be happy and liberated as well.
You don't need to know what their happiness looks like.
You can cultivate this intention to open your heart to their well-being by repeating this out loud or in your head.
May you have all the happiness and its causes,
May you be safe and protected,
May you be free from all the suffering and its causes.
Try to connect with their intention,
The strong emotion behind the statements.
Now you can bring to mind someone you don't have a great connection with.
You may not want to pick the most difficult person in your life right now.
You can choose someone who is difficult to a small degree.
Maybe it's someone you find yourself agitated with or annoyed by.
You can offer the statements recognizing that this is connecting with our intention to care for this person.
If somebody's behavior is not nice,
That means they are hurt.
And hurt people,
Try to hurt people.
Although we may not mean it wholeheartedly every time we repeat this,
We can always make an effort.
May you have all the happiness and its causes,
May you be safe and protected,
May you be free from all the suffering and its causes.
Try to connect with their intention,
The strong emotion behind the statements.
Bring to mind all the beings that include human world,
Animals,
Plants,
Insects,
Every living creature living on our planet.
See this beautiful healing light coming out from your heart and spreading out to our planet.
With the same intention,
Repeat this.
May you all have happiness and its causes,
May you all be safe and protected,
May you all be free from suffering and its causes.
Now release all appearances and allow the mind to come to rest.
Resting in compassion,
We are closing this practice.
So slowly move your body and gently open your eyes.
Thank you for listening.
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Let's meditate again tomorrow.
Peace in,
Peace out.
