Choose a stable and comfortable position,
Either seated or lying down.
Gently close the eyes of the body if that's comfortable for you,
Or simply keep a downward gaze.
With your exhale,
See if it's possible to relax a little bit with each breath.
Let go of any tension,
Either physically or emotionally,
That you might be holding on to.
With each breath,
Letting go a little bit more.
Once you feel settled,
Gently bringing your attention to the present moment,
And your body sitting here in this time and space.
As you sit here in this moment,
Bring your attention to your heart.
Notice the breath here,
And see if it's possible to gently rest your attention here at your heart.
Practicing loving kindness can be thought of as a song of the heart.
If at any time you feel your attention wandering,
Don't worry about it.
You can always begin again.
If thoughts,
Feelings,
Or emotions emerge,
Just gently guide your attention back to the phrases of loving kindness.
We'll begin this practice by offering loving kindness to ourselves.
Saying these words silently to yourself.
May I be safe and protected.
May I be free from suffering and the causes of suffering.
May I live a life of kindness and ease.
May I be peaceful.
If there are any other phrases you'd like to include as a wish for yourself,
Feel free to include them.
This is a practice of being with ourselves just as we are,
And offering loving kindness.
May I be safe and protected.
May I be free from suffering and the causes of suffering.
May I live a life of kindness and ease.
May I be peaceful.
Bring someone to mind who is close to you.
Someone in your life who has loved you or truly cared for you.
Someone that is easy for you to be with.
See if it's possible to send them wishes of loving kindness.
You can wish for them just what you wished for yourself.
Maybe it's a person that's still alive or someone that is no longer living.
Or a pet.
Someone that when you think of them,
It makes you smile.
It can sometimes be helpful to picture this person out in front of you.
Or just getting a sense of them sitting here with you.
And then silently saying the phrases.
May you be safe and protected.
May you be free from suffering and the causes of suffering.
May you live a life of kindness and ease.
May you be peaceful.
These words can be a way of connection and a way to share intentions that are in your heart.
Add anything else that seems called for in this moment.
May you be safe and protected.
May you be free from suffering and the causes of suffering.
May you live a life of kindness and ease.
May you be peaceful.
Bring to mind now someone that you know that is struggling in their life.
Or that you know is hurting in some way.
Get a feeling of their presence.
Maybe by silently saying their name or getting an image of them within your mind.
Or picturing that they are seated right out in front of you.
May you be safe and protected.
May you be free from suffering and the causes of suffering.
May you live a life of kindness and ease.
May you be peaceful.
And adding any other intentions or wishes that you'd like to send to this person.
If you find your attention wandering,
Gently guiding your attention back to the phrases.
One phrase at a time.
May you be safe and protected.
May you be free from suffering and the causes of suffering.
May you live a life of kindness and ease.
May you be peaceful.
Bring to mind now someone that you encounter every now and then.
Someone that you don't know well,
But someone that you can picture.
Bring to mind someone that you really don't know much about.
We can know that this person wants to be happy,
Just as we do.
That they are vulnerable to pain and loss,
Just as we are.
May you be safe and protected.
May you be free from suffering and the causes of suffering.
May you live a life of kindness and ease.
May you be peaceful.
May you be safe and protected.
May you be free from suffering and the causes of suffering.
May you live a life of kindness and ease.
May you be peaceful.
Now bring to mind someone that is challenging or difficult for you.
Maybe their thoughts and actions are difficult for you in some way.
They might bring up feelings of hostility or resentment.
If you have difficulty sending this person thoughts of loving kindness.
It might be helpful to say something like,
To the best of my ability,
I wish that you be safe and protected.
To the best of my ability,
I wish that you live a life of kindness and ease.
To the best of my ability,
I wish that you be peaceful.
If in this moment it doesn't seem possible to send this person thoughts or wishes of loving kindness.
If you find that it's just too hard to send this person loving kindness.
Then at this point it may be helpful to send yourself some loving kindness.
In that moment you are the one who is suffering.
And so give yourself some compassion and attention.
It seems like you have the ability to bring your attention back to this difficult person.
Again,
We're continuing to send them thoughts of loving kindness.
May you be safe and protected.
May you be free from suffering and the causes of suffering.
May you live a life of kindness and ease.
May you be peaceful.
Now we'll widen our attention to all beings everywhere.
People,
Animals,
Creatures,
All those in existence.
May all beings be safe and protected.
May all beings be free from suffering and the causes of suffering.
May all beings live a life of kindness and ease.
May all beings be peaceful and sending out any other wishes or intentions that you have for all beings.
May all beings be safe and protected.
May all beings be free from suffering and the causes of suffering.
May all beings live a life of kindness and ease.
May all beings be peaceful.
May you be at peace.
May all beings be at peace.
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