Feel the body sink into the chair below you.
Allow your body to rest.
Bring your attention to the breath.
Breathing in.
.
.
And breathing out.
Notice the air as it moves in and out of your body.
Continue to breathe in and out until your mind settles in the natural rhythm of your breath.
Now bring an image to your mind that represents unconditional love or acceptance.
This can be the sun,
Which shines its lights on everyone without discrimination.
The ocean,
A tree,
Or any other place in nature you resonate with.
It can also be a person you view as having unconditional regard,
Love,
And acceptance.
This person can be someone that you know personally,
Could be a person from history,
Or just someone you admire.
Someone that can love you unconditionally.
Can also be an animal,
Such as a pet.
Spend some time bringing this image into your mind's focus.
Imagine being in the presence of this loving person,
Place,
Or object.
Bring your mind to someone you care about.
It can be your friend,
Spouse,
Significant other,
Child,
Parent,
Sibling,
Or anyone you can easily extend care,
Attention,
And warmth towards.
As you think about this person,
Notice any feelings of tenderness or warmth that arises inside of you.
Imagine this person sitting in front of you.
Now imagine this person you care about is experiencing some difficulty.
This may be a difficulty known or unknown to you.
As you imagine this person suffering,
Notice any feelings of tenderness arise in you.
Notice any desire to help.
As you imagine your loved one suffering,
Repeat these phrases silently in your own mind.
You're also welcome to use other expressions of good wishes that feel right to you.
May you be happy.
May you be healthy.
May you know peace and joy.
May you be free from suffering.
Repeat these phrases for as long as you'd like.
Notice any feelings that arise as you do this practice.
It may be feelings of tenderness,
Care,
And concern for this other person.
You may also become aware of your own difficulties in your life.
Allow your awareness to simply be with whatever feelings or thoughts arises for you.
Continue with this meditation for as long as you'd like.
Once you're familiar with the practice and are ready to proceed,
You can extend this meditation practice to a stranger,
To someone you're having difficulties with,
Then to groups of people.
Silence.
Thank you.
