Allow yourself to breathe naturally.
Reconnecting with the felt sense of the body.
Just sensing the breath entering and exiting.
All the sensations that arise on the in-breath and those that arise during the out-breath.
For the time being,
Letting go of any need to plan,
Analyze,
Figure anything out,
Or achieve a particular result from practice.
Seeing if you can be with the breath as it is.
And now seeing if it's possible to bring to mind an image,
Word,
That brings about a positive feeling.
That might be a simple image from the natural world,
Such as the sun.
You might sense the life-giving warmth of the sun permeating the body,
Moving through you.
You might bring to mind the name or image of a being who loves you unconditionally.
Bringing to mind that image,
Whether it's from the natural world or from your life.
And receiving that image with a relaxed,
Alert,
Receptive,
And fearless posture.
Posture of acceptance and openness.
Seeing if it's helpful,
You might form a slight knowing smile,
Like the smile depicted on some traditional images of a Buddha.
Seeing that in this moment,
You need nothing.
And now with this image,
This positive image,
Regardless of the source,
Setting aside its context or origin or any need to judge its authenticity,
See if you can direct this positive feeling,
This warmth,
Friendliness,
However you sense it,
Toward yourself.
Allow it to settle into the body and perhaps move through the body.
Get in touch with that positivity and sense of ease.
And with that feeling in the body,
We add some simple phrases,
Some unattached wishes directed toward the self.
May I live with ease,
May I live with ease.
With each out-breath embodying this ease by releasing any tension you feel,
May I live with ease.
Silently repeating these words,
These wishes to yourself,
May I live with ease.
May I realize my connection to all beings.
So with each out-breath extending your very sense of self beyond your physical body to those beings around you,
Close and distant.
May I realize my connection to all beings.
May I realize my connection to all beings.
And if you're experiencing some inner resistance or agitation,
Imagine that you're receiving these wishes and feelings from another being,
One who cares for you,
A family member,
A friend.
If it's difficult to wish them toward yourself,
Imagine another being wishing these toward you.
May I live with ease.
May I realize my connection to all beings.
And now choosing a person with whom you are close,
Perhaps someone important in your life doesn't have to be a human.
Directing this feeling,
Not simply the phrases but the feeling,
Aligned with the phrases,
May you live with ease.
May you live with ease.
Not worrying if there's a strong feeling that arises.
Simply sending the wishes,
May you live with ease.
May you realize your connection to all beings.
May you realize your connection to all beings.
Silently repeating those two phrases.
May you live with ease.
May you realize your connection to all beings.
And now calling to mind a neutral person,
Perhaps someone you are acquainted with but don't know well,
Someone you pass or see on occasion or even daily,
Bringing this person to mind and directing the wishes.
May you live with ease.
May you live with ease.
May you realize your connection to all beings.
May you realize your connection to all beings.
Silently repeating those phrases toward a neutral person.
And now calling to mind a person with whom you have some difficulty.
It does not have to be the most difficult person in your life,
But someone with whom there are mixed emotions perhaps and not as a way of releasing someone from responsibility or avoiding an actual problem.
Realizing if it's possible to open up and for this moment wish that this difficult person might live with ease.
May you live with ease.
May you live with ease.
May you realize your connection to all beings.
May you realize your connection to all beings.
And now seeing if it's possible to send these wishes,
This feeling of well-being and friendliness in all directions that helps you to imagine a light or a sound radiating out from your center.
May all beings live with ease.
May all beings live with ease.
With each out-breath extending your sense of self beyond the body to the farthest reaches of perceivable sound.
May all beings live with ease.
Directing these feelings without any sense of needing a particular result in the moment.
May all beings realize their connection to each other.
May all beings realize their connection to each other.
Sensing this ever widening circle of warmth.
Seeing if it's possible to not make a distinction between those beings that are liked,
Disliked,
Loved or feared.
Sitting outward without any restriction or story,
May all beings realize their connection to each other.
And now returning to the image you began with,
Perhaps it's the sun or a person's smile,
But feeling that life-giving warmth permeating the body,
Moving through you.
And if it helps to view yourself through the eyes of someone who loves you unconditionally,
You can imagine that being beholding you.
Accepting this boundless friendliness in a relaxed,
Alert,
Receptive and fearless posture.
Perhaps taking on the slight knowing smile of the Buddha and knowing that in this moment you need nothing.
May you more bill the Brown km toPreeminent gets the you.
