This is a cultivating compassion practice,
Also known as a loving kindness practice.
Throughout most of our practices,
We cultivate a quality of awareness characterized by curiosity and acceptance.
Today's practice also focuses in a deep way on kindness,
Compassion,
And love.
Let's begin by coming into a posture that offers comfort,
Ease,
And stability.
Sensing the space around you and sensing the feeling of your body sitting.
When you're ready,
Allowing the eyes to close or simply looking downward with a soft gaze,
Inviting you to arrive in this very moment.
Here and now.
As much as possible,
Letting the thoughts of the day fall away.
Just being here in this moment as much as you can.
Noticing the flow of your breath just as it is.
Tuning into the sensations of the breath as it moves in and out of the body.
Traditionally,
Loving kindness practices are done by wishing others and ourselves compassion in some way.
As this is your practice,
I'll invite you to take a moment to consider what you need today.
What do you want to feel?
Maybe patient,
Joyful,
Productive,
Fun.
Maybe carefree.
Taking a moment to identify what feeling you want to cultivate today and holding it in your heart.
As we move through the statements of compassion,
I'll make sure to leave space for you to offer others and yourself the feeling you've identified.
Starting by calling to mind someone for whom you have feelings of warmth,
Kindness,
Love,
Or gratitude.
It could be anyone.
Someone you know well,
Someone you admire,
Any being that you care about.
Acknowledging your connection with this being,
Sensing how you feel for them,
And in this moment,
Sending them wishes of love and wellbeing by repeating the following phrases silently to yourself.
May you be happy.
May you be healthy.
May you be at peace.
May you live with ease.
And inserting whatever feeling you've identified,
May you,
Noticing what emotions,
If any,
Are arising.
Remembering that we're not trying to create any particular experience.
Whatever is arising is just as it should be.
Allowing the image of this being to fade into the background and shifting your focus to offering these very same wishes for wellbeing to yourself.
Beginning to send feelings of warmth,
Kindness,
And acceptance to yourself to whatever degree you can,
Doing so by repeating these phrases.
May I be happy.
May I be healthy.
May I be at peace.
May I live with ease.
May I,
Sensing in the body how this feels,
You may notice feelings that are comfortable or uncomfortable,
Knowing that there's no right or wrong way to feel whatever your experience,
Maintaining the intention to send wishes of kindness and wellbeing to yourself if you like.
Extending these wishes and caring sentiments to the people in your life,
Your family,
Your friends,
Your loved ones.
May you be happy.
May you be healthy.
May you be at peace.
May you live with ease.
May you,
And now,
Allowing your heart to be as wide as possible,
Sending your good wishes and kindness to others who,
Like you,
Simply want to feel safe and healthy,
Happy,
And at peace.
Maybe your heart can open as wide as the space you're in or as wide as your neighborhood,
Your city,
Your state,
Your country.
Maybe you can imagine opening your heart to a specific part of the world.
And maybe you can even imagine opening your heart to all beings everywhere,
Whatever is in reach for you,
Doing so by repeating these phrases to yourself.
May we all be happy.
May we all be healthy.
May we all be at peace.
May we all live with ease.
May we all,
And now,
Simply resting in this sense of kindness and compassion for all people and all beings,
If it's available.
Beginning now to shift your awareness,
To take in,
Once again,
The body sitting,
The breath flowing in the space around you,
Opening the eyes if they've been closed,
Taking a moment to stretch or move in any way that feels supportive.
And I'd like to thank you for taking the time to cultivate compassion with me today.
May you be happy.
May you be healthy.
May you be at peace.
May you live with ease.
And may you feel loved.
Wishing you a wonderful day.
