So settle your posture,
Settle your breath,
Allow your eyes to gently close.
May I be happy,
May I be safe,
May I be healthy,
May I live with ease.
Repeat them quietly to yourself.
May I be happy,
May I be safe,
May I be healthy,
May I live with ease.
Now bring to mind a loved one,
Someone in your life who cares for you.
Then slowly repeat phrases of loving kindness.
May you be happy,
May you be safe,
May you be healthy,
May you live with ease.
Picture them as you say the words or connect with the sense of them.
If you want to smile,
Smile.
May you be happy,
May you be safe,
May you be healthy,
May you live with ease.
We're going to slowly expand our circle of loving kindness.
Sometimes during loving kindness meditation,
Seemingly opposite feelings such as anger,
Grief or sadness may arise.
If you find other feelings arise,
Notice them,
Label them to yourself and direct your loving kindness towards those feelings.
There is no need to judge yourself for having those feelings.
Bring to mind your friends and family and say to yourself,
May you be happy,
May you be safe,
May you be healthy,
May you live with ease.
Think of your neighbours,
May you be happy,
May you be safe,
May you be healthy,
May you live with ease.
Think of acquaintances,
People you know but you don't know them well.
May you be happy,
May you be safe,
May you be healthy,
May you live with ease.
Think of strangers,
May you be happy,
May you be safe,
May you be healthy,
May you live with ease.
Think of all living creatures,
May you be happy,
May you be safe,
May you be healthy,
May you live with ease.
And finally bring to mind people with whom you have difficulty,
May you be happy,
May you be safe,
May you be healthy,
May you live with ease.
And so we return,
Think of all living creatures,
May you be happy,
May you be safe,
May you be healthy,
May you live with ease.
Think of strangers,
May you be happy,
May you be safe,
May you be healthy,
May you live with ease.
Think of acquaintances,
May you be happy,
May you be safe,
May you be healthy,
May you live with ease.
Think of your neighbours,
May you be happy,
May you be safe,
May you be healthy,
May you live with ease.
Think of your friends and family,
May you be happy,
May you be safe,
May you be healthy,
May you live with ease.
Now bring to mind a loved one,
Someone in your life who cares for you,
May you be happy,
May you be safe,
May you be healthy,
May you live with ease.
As we draw this metta practice to a close,
Hold a gentle picture of yourself in your mind.
Imagine you have your arms wrapped around you in a warm and loving embrace and say to yourself,
May we be happy,
May we be safe,
May we be healthy,
May we live with ease.
And lastly,
May I be happy,
May I be safe,
May I be healthy,
May I live with ease.
