Let's sit and let's do a little metta practice.
And if you're able and willing,
We'll start with.
An easy being and then we'll shift to a difficult being and you're welcome to stay with the easy or shift to the difficult,
Whatever would best support your practice.
So finding a posture that is comfortable for this practice,
It's considered skillful to relax,
Lean back in your chair if you want,
Or if you're lying down.
If you're standing,
You can stand against a wall and take the support.
From the wall.
And just settle in,
Take a moment or two to.
Feel the body in whatever posture it's in.
And notice that the body is breathing.
That the breath is flowing in and out.
And then call to mind.
Some being who is just so easy for you to love.
So that could be,
For me,
It's often my puppy.
Could be a dog or a cat.
Could be a child.
Hmm.
Could be an elder.
A grandparent here or long gone.
Could be a spiritual figure.
And just call this being to mind.
And feel how easy it is to love them.
And how much they love you.
And let that sense of love,
That kind of yummy,
Easy love rumble around in the body.
Let the heart soften.
Wish this being well.
May you be safe.
Really wanting this being to be safe.
From inner harm,
From outer harm.
May you be happy.
Just have a joyful day or a joyful existence.
You be happy.
And wishing them good health.
Just the highest modicum of health is available to them.
Feel that healthiness,
That measure of healthiness.
That you have.
Wishing you good health.
And a sense of ease.
May you live with ease.
May you encounter your life.
In an easeful way.
And seeing how.
How you feel in wishing well for this easy being,
This being whom it's easy for you to love.
How does your body feel?
Is the heart softer?
Is the mind.
Softer and then calling to mind a difficult person.
And it doesn't have to be the most difficult person.
Maybe it even shouldn't be.
The most difficult person.
But someone where there's just that kind of fingers on the blackboard,
Eee,
Not.
Not easy.
Not easy.
And call them to mind.
Keep yourself safe.
Call them to mind.
And just wish for their safety.
May you be safe.
Yeah.
May you be safe from inner and outer harm.
May you feel safe in this world,
In your life.
Save from.
Needing or wanting more.
See.
From those you fear.
Safe in the understanding that you're part of something bigger.
Than yourself.
And happy,
May you be happy.
May this sense of safety bring you happiness.
And ability to be in the present moment,
To be with the people you love,
To be in the world.
Happiness with the simple things in life,
Happiness with nature.
And healthy,
May you be healthy in body,
In mind,
In spirit.
Wishing you good health.
So that it's easier for you to let go into the present moment,
To let go into things just as they are.
And may you live with ease.
May there be ease in your life as you move through your days,
As you move through.
Your years.
And then just taking a breath or two.
Wiggling the fingers and toes.
Maybe putting the hand on the heart.
This work might not be easy.
