This is the loving kindness meditation practice.
So it's important with any of these heart practices to be relaxed.
So sitting in a way where you can be relaxed.
We don't want to cause any physical pain while we're trying to send loving kindness.
Friendliness really.
This is a friendliness practice.
A basic goodness that each of us holds.
So taking a moment and checking in with your body.
Feel the body sitting,
The chair or the cushion.
Begin to connect with the breath in the body.
The rise and fall of the chest.
The expansion and contraction of the belly.
Sitting with the breath in the body at the center of the chest.
What we might call our heart space or center place of original goodness.
Might be hard to connect with this original goodness.
Sometimes it's helpful to imagine ourselves when we were younger or at a time when we were really happy.
When we felt safe,
Protected.
Of course,
This doesn't always come into the mind.
So we use some simple phrases.
We can allow these phrases to move through our heart and mind as we say them silently to ourselves.
Staying with the breath,
The breath in the body through each phrase.
May I feel safe and free from inner and outer harm.
May I let go of anger.
Be peaceful and at ease.
May I let go of anger.
Be peaceful and at ease.
May I be free from suffering and the causes of suffering.
May I be happy and be connected to the root of happiness.
May I have courage and grace.
May I let go of anger and be peaceful and at ease.
May we all feel safe and free from inner and outer harm.
So thinking about your loved ones,
People you care about,
People that support you.
May we all be peaceful and at ease.
We don't just do this practice for ourselves,
But we actually extend it out.
May we be free from suffering and the causes of suffering.
May all beings be happy and be connected to the root of happiness.
So as we send these wishes of happiness and well-being,
Freedom from anger to ourselves,
To our loved ones,
Even to those people that piss us off,
They too deserve some happiness,
Some peace and ease.
So even them,
May they be peaceful and at ease,
These difficult ones.
May they be free from suffering and the causes of suffering.
May they be happy and be connected to the root of happiness.
May they have courage and grace.
May they be free.
May all beings be free.
