Loving kindness.
I invite you to take a position that is relaxed and alert at the same time.
You might want to make a straight spine,
Relax your shoulders and belly,
Put your hands on your thighs or in your lap.
I invite you to close your eyes or keep them slightly open with a soft focus in front of you and start by taking a deep breath in followed by a long breath out.
Continue breathing in your own rhythm and allow your mind to connect to your breath.
Breathing in and breathing out.
Go through a full cycle of breathing and spend time to measure the small pauses between inhale and exhale and all the time in between.
Bring to mind a person that is really close to you,
That you like a lot and invite loving kindness into your mind by silently thinking about the following sentences.
May you be happy.
May you be free from pain and suffering.
May you live a life in harmony.
May you be happy.
Next,
Think about a person that is more neutral to you,
A co-worker or somebody you met on the street the other day and invite loving kindness into your mind.
May you be happy.
May you be free from pain and suffering.
May you live a life in peace and harmony.
May you be happy.
Now think about a person that is difficult to be with and again invite loving kindness to your mind.
May you be happy.
May you be free from pain and suffering.
May you live a life in peace and harmony.
May you be happy.
Allow your mind to expand and think about all the people in your neighborhood and in your city,
Maybe in your country and extend loving kindness to them.
May you be happy.
May you be free from pain and suffering.
May you live a life in peace and harmony.
May you be happy.
And if you are really,
Really bold,
Expand your mind to engulf the whole planet,
This little planet of life we are living on,
And think about every every sentient being on this planet.
May you be happy.
May you live a life in peace and harmony.
May you be free from pain and suffering.
May you be happy.
May you all be happy.
And last,
Don't forget about yourself.
Bring your attention back to yourself.
May I be happy.
May I be free from pain and suffering.
May I live a life in peace and harmony.
May I be happy.
Bring your mind back to your breathing.
Connect to your anchor point where you can feel your breathing most vividly and allow your mind to settle,
Breathing in and breathing out.
