Welcome.
Thank you for joining me for this loving kindness practice.
Begin by coming into a comfortable position,
Taking your time,
Making any shifts or adjustments that will allow you to feel as easeful as possible.
Closing your eyes or softening your gaze,
Giving yourself permission to set everything else aside,
Inviting your body to relax into the surfaces beneath you and noticing all of the places that your body is held and supported and affirming that in this moment you are held,
You are supported about to take this journey toward loving kindness.
For many of us it feels more familiar to extend love and kindness to others.
So we'll begin by practicing extending loving kindness to ourselves first.
Sometimes this can feel unusual,
Maybe even uncomfortable.
Try simply being curious about whatever arises in your experience.
It may be helpful to imagine yourself as a small child or see yourself through the eyes of someone who loves you.
Once you have this image in mind,
Really hold yourself in your mind's eye with tenderness and compassion as you offer yourself these words.
May I be happy.
May I be healthy.
May I know love.
May I know peace.
May I be happy.
May I be healthy.
May I know love.
May I know peace.
May I be happy.
May I be healthy.
May I know love.
May I know peace.
Taking a long slow breath in,
Exhaling out.
Now shifting your attention to someone you love,
Someone that when you think about them,
A huge smile comes across your face.
And once you have this person in mind,
Really see them in your mind's eye.
See their eyes,
Their smile,
Their demeanor,
And hold them tenderly in your mind's eye.
As you offer these words,
May you be happy.
May you be healthy.
May you know love.
May you know peace.
May you be happy.
May you be healthy.
May you know love.
May you know peace.
May you be happy.
May you be healthy.
May you know love.
May you know peace.
Taking a long slow breath in,
Exhaling out.
Now shifting your attention to a neutral person.
This may be someone you see regularly,
But don't know very well.
Someone you're not attached to in any way.
This may be the person who delivers your mail,
A clerk at the store,
Or a neighbor you've not yet met.
Allowing their image to arise in your mind and offering these words.
May you be happy.
May you be healthy.
May you know love.
May you know peace.
May you be happy.
May you be healthy.
May you know love.
May you know peace.
May you be happy.
May you be healthy.
May you know love.
May you know peace.
Taking a long slow breath in,
Exhaling out.
Shifting your attention to the final person.
Bringing to mind someone challenging in your life.
Perhaps someone with whom you've had conflict or just feels a little more difficult.
No need to choose the most difficult relationship.
And once you have this person in mind,
Really seeing them in your mind's eye.
Acknowledging they are a human being who also suffers and struggles and is therefore deserving of loving kindness.
And offer them these words.
May you be happy.
May you be healthy.
May you know love.
May you know peace.
May you be happy.
May you be healthy.
May you know love.
May you know peace.
May you be happy.
May you be healthy.
May you know love.
May you know peace.
Taking a long slow breath in,
Exhaling out.
And we'll conclude the practice by extending loving kindness to all.
All people.
All animals.
All beings everywhere.
Imagine opening up this energy of loving kindness to include yourself as you offer these words.
May we be happy.
May we be healthy.
May we know love.
May we know peace.
May we be happy.
May we be healthy.
May we know love.
May we know peace.
May we be happy.
May we be healthy.
May we know love.
May we know peace.
Taking a long slow breath in,
Exhaling out.
Taking a moment to let the effects of the practice settle in.
And as you begin to bring small,
Gentle movement back into the body,
Slowly opening your eyes,
Moving back into the rest of your day,
I invite you to set the intention to take this energy of loving kindness with you.
Thank you for joining me.
Be well.
