The practice of metta,
Or loving kindness,
Can help you respond to your own mind with friendliness.
Unfortunately,
Our thoughts don't always do what we want them to,
And the body may have discomfort.
Loving kindness meditation encourages us to meet those experiences with a caring and gentle heart.
This helps us see more clearly in our practice and daily life.
In loving kindness practice,
You are not inviting in something from outside yourself.
You are tuning in to the capacity for care and love that is already present in your heart.
Sit in a comfortable posture and gently allow the eyes to close.
From the beginning,
Try to bring kindness to the practice.
Think of the body with friendliness,
Listen to it and see if you can move to get more comfortable.
Allow yourself to be at ease.
Begin by recognizing your own desire to be happy.
Don't dig into stories about what might make you happy.
Find this natural wish for ease and comfort for yourself.
Try saying to yourself,
Yes,
I want to be happy.
With this intention in mind,
Begin offering yourself phrases of loving kindness.
And as you offer the phrases in your head,
Say them slowly.
Connect with the intention behind the words,
Even if you don't feel them entirely in this moment.
Use these phrases.
May I be happy.
May I be healthy.
May I be safe.
May I be at ease.
Find a rhythm with the phrases.
You may try offering one phrase with each exhale or with every other exhale.
And as you offer the phrases,
Use them as the object of your concentration.
Rest your awareness fully on the phrases and the deeper intention.
When the mind wanders,
Come back to the phrases in your head.
Notice any feelings or thoughts of self-judgment or resistance to self-care.
Stay with the phrases as long as you feel comfortable.
Inhale,
May I be happy.
Inhale,
May I be healthy.
Inhale,
May I be safe.
Inhale,
May I be at ease.
Thank you.
Thank you.
