Loving kindness for others and so bringing to mind your intention for this practice an intention maybe to develop a sense of kindness that we can share with everybody or even to understand what prevents that from happening and so just taking a time to touch in with your motivation and taking a moment just to see how we are sitting and our posture just making sure the posture supports our practice it doesn't need to be perfect just doing the best that we can do and eyes can be open or closed and perhaps a sense of a golden thread just holding the head slightly more upright chin just falling slightly in just noticing how you are right now and just adjusting the posture if needed focusing in on the breathing breath just coming and going and just allowing ourselves to be interested just in the movement of the breath within the body how would it feel if you had never experienced this before?
And now moving this awareness of breath and moving the awareness to spread through the whole body and how does it feel just resting here on the seat?
Hands are resting breath is just coming and going and can we allow ourselves to be just in the body with nowhere to go?
Giving yourself permission just to rest for a moment and when distractions arise as they always do just gently refocusing within the body and the sensations within the body and now we can begin to invite an image or a thought or a felt sense of a loved one,
Someone we care about or someone that has shown us kindness just allowing the image to pop into our minds just allowing the image to pop into our minds eye just someone who it is easy to feel a sense of kindness if this is difficult or it doesn't happen spontaneously it's fine,
Remembering that our intention is always there and our intention is to allow natural kindness to grow so when there is a sense of a person that you feel kindness towards and allowing them just to be there in your mind just in that space maybe a felt sense or a visual sense and just tuning into the kindness we feel towards them and as we think of this person we can say the following phrases May you be happy May you be free from suffering May you be free May you be.
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Start again May you be free from fear May it all go well for you May you live with ease May you be free from fear Just noticing how it feels in the body and perhaps repeating the phrases just noticing how it feels as each phrase arises May you be happy May you be free from suffering May you be free from fear May it all go well for you May you live with ease Just checking in with the body any feelings,
Any sensations Maybe warmth or pleasant sensations just being with whatever arises Maybe a resistance or a difficulty and again you can just be with that and develop the intention of natural kindness Just finding space within the body for our loved one and again repeating the phrases and becoming aware of any sensations arising May you be happy May you be free from suffering May you be free from fear May it all go well for you May you live with ease And again gentle awareness on the body how it feels within the body Noticing any feelings that are arising in the moment Just sitting for a while Nothing more to do And we can reflect on the kindness that you felt or even any difficulties you felt And we can make an aspiration towards the end of this practice Through this learning may I be able to contribute more to the world through this practice may the people that I bring to mind also feel the benefit of this practice and may that too spread in the world
