Welcome friends.
Welcome to this loving kindness practice.
I invite you now to find a comfortable position,
Whether you are sitting up or lying down.
A position where you feel you can be held for a few minutes.
Let us now take a few deep cleansing breaths.
Allowing each breath to further settle us into this body.
Let us now open up to welcoming all parts of ourselves.
Welcoming to the one that is breathing.
Welcome to our heart.
Welcome to our body.
Welcome to our failures.
Welcome to our successes.
Welcome to our struggles.
Welcome to our joy.
Welcome to our sadness.
Welcome to our happiness.
Welcome to our hope.
Welcoming to our entire self in this very moment.
All parts of us that have been mentioned or unmentioned.
Welcoming ourselves to this very moment of acceptance,
Just as it is.
Acceptance just as we are.
Let us now open up to our practice of loving kindness through phrases.
First we will start with phrases for ourselves and then we will offer phrases to others.
If it feels right,
You can even put a hand on the heart as a gesture of bringing loving awareness to this one.
Loving awareness to this one right here in this moment.
May I be well.
May I be well.
May I be safe.
May I be safe.
May I be happy.
May I be free from suffering.
May I be free from suffering.
May I accept myself just as I am.
May I accept myself just as I am.
Allowing these phrases to really resonate within you.
Rippling throughout your body,
Your emotions.
And now using your mind's eye.
I invite you to visualize a being whom you really care about.
Visualize someone that you care about who you would like to offer phrases of loving kindness to.
Seeing them in your mind's eye.
May this being be well.
May this being be safe.
May this being be safe.
May this being be happy.
May this being be happy.
May this being be free from suffering.
May this being be free from suffering.
May this being accept themselves just as they are.
May this being accept themselves just as they are.
Returning your awareness to the breath.
Letting go of this image.
Once again aware of the body breathing itself.
And now I would like to invite you to bring to mind someone who you may have struggles with.
Bring to mind someone who you may have struggles with.
Someone in your life who may be having a conflict with you.
Maybe creating some stress in your life.
But who you are ready to work with.
Seeing them clearly in your mind's eye.
And being mindful not to get stuck in overthinking or your own inner script or pain.
Once again,
You can offer yourself a hand on the heart.
Bringing loving awareness to yourself.
As you offer phrases of loving kindness to this one who sometimes brings you suffering.
May this person I am struggling with.
Be well.
May this person I am struggling with.
Be well.
May this person be safe.
May this person be safe.
May this person be happy.
May this person be happy.
May this person be free from suffering.
May this person be free from suffering.
May this person accept themselves just as they are.
May this person accept themselves just as they are.
And now once again,
Letting go of this visual once again resting in the breath.
Resting in your body,
Breathing itself.
Giving yourself gratitude for doing this practice.
Respected for setting this time for yourself.
