All right,
We're gonna come right into it.
So just drop in right away without any fussing or fidgeting or sorting or adjusting.
And of course,
If you have to do any of that by all means.
But without any steps,
Just drop right into your body,
To your breath,
To this space as it is,
To whatever noises are around you,
Whatever temperature you're surrounded by,
Whatever thoughts or feelings are present,
Welcome it all.
And bring to mind your love object,
Person or pet that just feels like pure lightness and love.
You can love so easily and you feel so loved by them.
Picture them and send them love.
May you be happy and healthy.
May you be safe.
May you be peaceful and at ease.
And shift your attention towards yourself.
And remember for a moment,
All those things that you appreciate about yourself.
May I be happy and healthy.
May I be safe.
May I be peaceful and at ease.
Draw your attention to a neutral person and picture them as clearly as you can.
And offer these phrases to them.
May you be happy and healthy.
May you be safe.
May you be peaceful and at ease.
And we're meditating on the phrases.
And if the feelings start to arise,
We note it.
We use this prefrontal cortex,
This part of our brain to note it.
Not like some conversation,
But note where you feel it.
It's a somatic experience,
Note that.
And take it in.
Bring to mind a difficult person.
Picture them as clearly as you can.
And wish them well.
May you be happy and feel happy.
May you be healthy and feel healthy.
May you be safe and free of suffering.
May you feel peace and ease in your life,
In your breath,
In your body.
Offering this to them and sometimes,
As we know,
The opposite arises.
And when and if that happens,
No problem.
Just send all your well wishes back to yourself.
Sometimes it helps me to just put my hand on my heart.
And sometimes words aren't even helpful,
Just the feeling of love towards yourself you can offer.
And then expand the aperture of your attention to the entire planet,
All beings that you know and that you don't yet know.
From north to south,
East to west,
And then beyond,
All the way up to the stars,
To the universe,
To the multiverse.
Beyond what you can imagine,
All beings that you know and don't yet know.
May we all be happy and healthy.
May we all feel safe and be safe.
May we all feel peace and ease.
May we experience all of that,
All of us.
And then bring your hands to your heart if they're not already there.
One hand over the other,
And you can touch your thumbs together.
Fingers can spread wide like wings in your heart.
Heart lifts,
Head bows.
This joining together of mind and body this joining together of mind and heart and sense into this quality of sukha,
Of lightness,
Of love,
Of kindness,
Of openness and appreciation within yourself and that you have for yourself.
And breathe it in,
Sense into it and feel it.
Like you're breathing in the oxygen of it.
Enriched with all of this.
Releasing your hands down and blinking your eyes open and releasing out of this formal meditation.
