So beginning by finding your comfortable position.
If you're seated,
Something that for you feels upright,
Naturally dignified,
Yet relaxed and stable.
If you like,
Gently closing the eyes where they can remain open and downcast with a soft gaze.
I'm just noticing this moment of transition,
Beginning to settle and turning the awareness inward,
Noticing how that happens for you.
If you like,
Taking a moment to get a global sense of how you feel,
What it's like to be in your heart,
Mind,
And body.
Knowing that whatever it is,
Is welcome.
As you're ready,
Bringing the awareness to the space beneath you.
Sensing the weight,
The gravity,
The contact points,
And sensing the connection to the earth,
And the sense of ultimately being held and supported by the earth.
And sensing the space around you.
Front,
Back,
Left,
Right.
And sensing the space above,
The space between the body and the ceiling.
On top of the building,
Now beyond,
Reaching the vastness of the open sky,
The cosmos.
Making a relationship with these two energies,
The sky and earth,
In our human form.
And sensing the back body,
The length of the spine from tailbone to head.
Strong back,
And soft,
Open front.
And taking a moment to bring the awareness to the heart center,
And noticing any sensations,
Any numbness,
Sensitive opening,
Closing,
Whatever it is.
And as you're ready,
Inviting into the awareness a benefactor.
Perhaps someone who has helped you in some way,
Supported you.
Perhaps someone you don't know personally that inspires you.
You could be a pet,
A child,
Someone for whom the heart easily opens,
You naturally wish well for.
And if there's no such person,
You could also bring into the awareness someone that is suffering in some way.
Allowing that to touch your heart.
Really allowing yourself to work with what's easiest here.
If you like visualizing them,
Perhaps here with you,
Or otherwise sensing their presence.
And offering them these phrases,
This kindness,
This unconditional friendliness,
These natural gifts from the heart.
And choosing three or four words or phrases that resonate,
And offering them out.
Allowing this being to really receive these gifts from you.
May you be safe,
May you be peaceful,
Happy,
May you be joyful,
May you be healthy,
May you have well-being,
May you live with ease,
May you be free.
And continuing to offer whichever words or phrases resonate,
And choosing your own.
And offering out this kindness from the heart.
Is that clear?
Yes?
.
May you be safe.
May you be peaceful.
May you be healthy.
May you live with ease.
And letting that go.
Coming back to the own body,
Heart.
And just checking in,
Noticing any sensations.
If you like,
Placing a hand over the heart.
And perhaps gently touching a hand.
A self-soothing touch.
Bringing into the awareness yourself.
You may like to work with a younger part of yourself.
Perhaps if you can imagine yourself as a young child.
One,
Two,
Three.
In time when you are full of wonder.
Perhaps there's a picture in your mind's eye,
Or otherwise just sensing yourself as a small child.
The same loving kindness,
This unconditional friendliness,
Offering yourself phrases of kindness.
You may like to say your name.
May you be safe.
May you be joyful.
May you be healthy.
May you live with ease.
And continuing to offer phrases or words that resonate.
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
And inviting the child into the heart.
And offering yourself these phrases.
May I be safe.
May I be happy,
Peaceful.
May I be healthy.
May I live with ease.
And checking into your own heart,
Mind,
Body.
Noticing what's there.
And bringing into the awareness now someone that you may consider relatively neutral.
Not so much a positive or negative association with.
It may be the type of person that is somewhat invisible to you that you may not really notice.
Inviting this person or this group into the awareness.
Recognizing their shared humanity.
Their desire for safety,
Well-being,
Joy,
Ease,
And equanimity.
And offering them words or phrases from the heart,
Allowing them to receive these gifts from you.
May you be safe.
May you be peaceful.
May you be healthy.
May I live with ease.
And continuing to offer this kindness.
May I be safe.
May you be safe.
May you be happy,
Joyful.
May you be healthy.
May you live with ease.
Allowing that to dissolve.
Coming back to the heart,
Body.
Noticing any sensations.
And bringing into the awareness now someone that you have a difficulty or challenge with.
It could be a loved one,
But you're not seeing eye to eye in different situations with.
Perhaps there's some tension.
Or it could be someone that you don't know.
You feel anger,
Rage for.
Working with your own heart,
Mind,
And body in a place on the spectrum that works for you in this moment.
Inviting this being into your mind's eye.
Sensing your presence.
And sensing what happens to you when you invite them into the presence.
Recognizing their desire for safety,
For health,
Vitality,
For peace,
Happiness,
Ease.
And the spirit of liberating yourself from hatred,
Rage,
Resentment.
Offering them these phrases.
Phrases of kindness and well wishes.
And allowing them to receive these gifts from you.
May you be safe.
May you be peaceful.
May you be healthy.
May you live with ease.
And continuing to offer these words for others.
May you be safe.
May you be peaceful.
May you be healthy.
May you live with ease.
Allowing that to dissolve.
Checking into your body,
Your heart.
And including now all beings into the awareness.
All beings seen and unseen.
Across time and space.
And including yourself.
And offering out your well wishes for the world.
May we all be safe.
May we all be happy,
Peaceful.
May we all be healthy.
May we all live with ease.
Allowing that to dissolve.
Taking some moments.
Just resting.
Just being.
And beginning to close the practice.
Back to the breath,
The body.
Sensing the weight and the gravity,
The connection to the earth.
And sense it being held and supported by the earth.
And if you like,
Offering yourself acknowledgement or gratitude for being here.
For taking this time to practice living kindness.
And being with yourself in a beneficial way.
May the practice be supportive to you and those around you.
