Well,
This is a loving kindness and compassion practice.
So just beginning by finding your comfortable position,
Seated or lying down.
And really inviting yourself to be as comfortable as you can be in this moment.
So if that takes any extra support or having a drink of water,
Making any subtle adjustment,
Just going ahead and giving yourself that time,
That adjustment.
And as you're ready,
Allowing yourself to be relatively still and stable.
Gently closing the eyes if that's comfortable or allowing the gaze to be downward and soft.
And just taking some moments here to arrive,
Welcoming this period of practice.
And just taking a moment to let yourself be as comfortable as you can be.
And as you're ready,
Bringing awareness to the space beneath you,
Sensing the weight,
The gravity,
The connection to the earth,
The sense of being rooted to the earth,
Held and supported by the earth.
And sensing the space above you,
The space between the body and the ceiling,
The top of the building.
And now beyond sensing the vastness of open sky,
Cosmos.
Making a relationship with these deep,
Deep,
Deep,
Deep,
Deep,
Deep,
Deep,
Making a relationship with these energies of the sky above the earth below.
And sensing the back body,
The length of the spine from tailbone to head,
Strong back,
Strong back.
And soft open front.
Taking a moment now to check into the heart center.
Noticing where the heart is today.
Noticing any sensations or lack of.
Noticing any sensations or lack of.
Any pulsing,
Tingling,
Sense of aliveness,
Numbness,
Heaviness,
Lightness,
Whatever it is.
If you like,
You may like to place a hand over the heart or a hand on the surface beside you.
Really being here for yourself the way you'd be with a close friend.
And as you're ready,
Gently repeating phrases of loving kindness,
Compassion.
I'll offer some that you can silently repeat to yourself and you can always alter them to something that is more resonant for you.
Just really absorbing this kindness as best you can.
Like a soft summer rain showering over you.
May I be safe.
May I have mental happiness.
May I have physical happiness.
May I live with ease.
May I be safe.
May I have mental happiness.
May I have physical happiness.
May I live with ease.
May I be safe.
May I be safe.
May I have mental happiness.
May I have physical happiness.
May I live with ease.
And continuing to offer these words or others,
Allowing them to drop in as best you can.
Thank you.
May I be safe.
May I have mental happiness.
May I live with ease.
May I live with ease.
May I live with ease.
May I have mental happiness.
May I have physical happiness.
May I live with ease.
Noticing any sensations in the heart.
Noticing your breath.
And turning the awareness now towards someone that you love.
Maybe someone you don't know that inspires you.
Maybe a friend,
Family member,
Mentor.
Someone who has helped you in some way.
Maybe someone you know that is going through a period of difficulty.
And turning the awareness towards this loved one.
Perhaps visualizing them here with you,
Looking into their eyes.
Perhaps just sensing their presence.
And in this spirit of gift-giving,
Offering them this kindness.
Knowing that just like you,
They desire safety,
Happiness,
Wellness,
And ease.
Offering this gift from your heart.
May you be safe.
May you have mental happiness.
May you have physical happiness.
May you live with ease.
May you be safe.
May you have mental happiness.
May you have physical happiness.
May you have mental happiness.
May you have physical happiness.
May you live with ease.
May you be safe.
May you have mental happiness.
May you have physical happiness.
May you live with ease.
Continuing to offer the phrases,
Allowing them to really receive this kindness from you.
Thank you.
May you be safe.
May you have mental happiness.
May you live with ease.
May you be safe.
May you be safe.
May you have mental happiness.
May you have physical happiness.
May you live with ease.
And checking into the heart area.
Sensing the breath and the body.
And sensing now the space around you.
Front,
Back,
Left,
Right,
Above,
Below.
And viewing this space with compassion and loving kindness.
Allowing it to radiate out.
And sensing any sounds,
People around you.
Perhaps there are others in the building that you're in.
Outside.
Maybe you can hear planes or transportation.
And just knowing that just like me,
All these beings want happiness,
Safety,
Wellness,
Ease.
Offering out this kindness to them.
May all beings be safe.
May all beings have mental happiness.
May all beings have mental happiness.
May all beings have physical happiness.
May all beings live with ease.
And beginning to close this practice.
Sensing the weight and gravity,
The connection to the earth.
And sense it being rooted to the earth,
Held and supported by the earth.
And taking a moment to acknowledge the presence of the earth.
And taking a moment to acknowledge yourself for taking this time to practice.
For offering yourself and others your loving,
Compassionate presence.
Really taking in the goodness of that.
As you're ready,
Gently opening the eyes and lifting the gaze.
Taking in the space around you.
And seeing if you can invite a loving presence into the eyes.
Looking out with compassion.
