Welcome to a love and kindness meditation.
To start with,
Let's find a comfortable position.
Back straight,
Shoulders rolled back and relaxed.
Do a quick scan from head to toe,
Finding any spots where you might have some tension.
Maybe the face,
Shoulders,
Stomach,
Upper legs,
Lower legs.
Just make sure your hands are relaxed.
Let's take a deep breath in through our nose.
As you breathe out,
Settle into your seat,
Feel yourself sitting.
Notice how the ground is fully supporting you in this moment.
We'll begin with some phrases that we'll send to ourselves in this present moment.
We'll start with just the invitation.
May I be happy?
May I be healthy?
May I be free from suffering?
May I live with ease?
May I be free from suffering?
May I be happy?
May I be healthy?
May I be free from suffering?
May I live with ease?
And just repeat silently in your mind.
May I be fullyAI?
And just repeat silently in your mind.
May I be healthy.
May I be happy.
May I be free from suffering.
May I live with ease.
If you find some difficulty with these phrases,
That's okay.
Just an invitation that you're giving out to yourself with no expectations,
Nothing needed in return,
Like blowing a dandelion flower and letting the seeds go flying off into the wind.
May I be healthy.
May I be happy.
May I be free from suffering.
May I live with ease.
May I be free from suffering.
Try to gather all of your attention behind each phrase as you say it.
Fully put all of your energy into it as you send it out with love and kindness and compassion.
May I be happy.
May I be healthy.
May I be free from suffering.
May I live with ease.
May I be free from suffering.
Nowhere to go,
Nothing to do,
Just in this moment,
Sending ourselves these phrases.
We're not trying to manufacture feelings.
We're not trying to make something happen.
Just here with the phrases,
Sending them out.
May I be happy.
May I be healthy.
May I be free from suffering.
May I live with ease.
If you found some difficulty with these phrases,
It's okay.
Maybe the invitation is there.
We're going to switch gears for a moment.
Bring to mind a difficult time in your past that you feel you could send these phrases to.
Bring to mind that person you were,
Maybe a younger version of yourself.
Hold them in your mind and send them these phrases.
May you be happy.
May you be healthy.
May you be free from suffering.
May you live with ease.
Put all of your attention behind each phrase as you say it and send it to that younger you,
Who's simply there accepting.
May you be happy.
May you be healthy.
May you be free from suffering.
May you live with ease.
If you notice any emotion come up,
Any resistance,
Bring that in and send the invitation there as well and know that this is all okay.
This is all just giving and sending forth with no expectation,
Simply an invitation.
May you be happy.
May you be healthy.
May you be free from suffering.
May you live with ease.
Now,
Take one last deep breath in and try to have that felt sense of what this last few moments of practice have felt like.
Just allow yourself to be with it.
Just take a few deep breaths as we come back.
Feel the pressure below your seat.
Feel the ground below you.
Know that you are here in this present moment.
If you've had your eyes closed,
Open them.
Thank you for your practice.
