This practice is a loving-kindness or Metta practice and it invites loving-kindness towards ourselves and towards others and I invite you to take your seat as a radical act of self-care,
Self-compassion and compassion for others.
So the practice involves inviting words,
We express words and phrases and while you may follow my words and my guiding you can also find the words that resonate best for you.
So offering these words in kindness to yourself,
Sensing what is going on with you in this moment,
Inviting may I be well,
May I be at ease,
May I be safe and free from harm,
May I have love and joy in my life,
May I be well,
May I be at ease,
May I be safe and free from harm,
May I have love and joy in my life,
Noticing what is here in your heart and in your body as you receive these words for yourself,
And next bringing to mind someone who you love dearly,
Perhaps picturing them standing or sitting in front of you,
You know them well,
Know them by name and imagining you looking in their eye,
Eye to eye and they need some well-being on this day,
So offering them these words,
May you be well,
May you be at ease,
May you be safe and free from harm,
May you have love and joy in your life,
May you be well,
May you be at ease,
May you be safe and free from harm,
May you have love and joy in your life,
And noticing the love in your heart and the sensations in your body as you have invited this towards this person you love dearly,
Next bringing to mind someone who you may or may not know by name,
It could be a stranger or someone that you see from time to time,
Perhaps it's a man begging on the corner,
Or the person serving you coffee at your favorite coffee spot,
The cashier at the store where you buy your groceries,
The security guard at the building you enter from time to time,
And they too have need of well-being,
So offering them this,
May you be well,
May you be at ease,
May you be safe and free from harm,
May you have love and joy in your life,
May you be well,
May you be at ease,
May you be safe and free from harm,
May you have love and joy in your life,
And now bringing to mind someone who you may have a difficulty with at the moment,
Perhaps there's a bit of a rub in your relationship,
And you know that they too could do with some well-being extended to them today,
Extended to them today,
May you be well,
May you be at ease,
May you be safe and free from harm,
May you have love and joy in your life,
May you be well,
May you be at ease,
May you be safe and free from harm,
May you have love and joy in your life,
And now going more broadly to bringing to mind communities that you're part of,
To bringing to mind communities that you're part of or not part of,
Communities you know,
Perhaps in the place you live or further afield,
Thinking of students in educational institutions,
People working in buildings and centres around us and far afield,
People going about their daily business,
Many struggling,
Struggling with poverty or health challenges,
Difficulties in life,
And from our hearts offering these,
These words of well-being,
May you be well,
May you be at ease,
May you be safe and free from harm,
May you have love and joy in your life,
May you be well,
May you be at ease,
May you be safe and free from harm,
May you have love and joy in your life,
And now coming closer in,
Bringing to mind your family,
People that you know,
And now coming closer in,
Bringing to mind your family,
People closest to you,
Whether your blood family or your chosen family,
Perhaps placing a hand on your heart as you offer well wishes and compassion,
May we be well,
May we be at ease,
May we be safe and free from harm,
May we have love and joy in our life,
May we be well,
May we be at ease,
May we be safe and free from harm,
May we have love and joy in our life.
