Loving-kindness practice.
You can use this practice anywhere you would like,
As long as you feel relatively able to focus without distractions or interruptions.
This practice can be done sitting,
Standing.
Lying down,
Or even on your commute on public transportation.
I don't suggest using this practice while you are in the driver's seat.
Your eyes can be closed.
Or you can hold your gaze somewhere neutral.
This practice is easier to do with your eyes closed because it involves accessing your imagination.
Some people enjoy placing one or both hands on their heart while doing this practice.
Choose what feels right for you.
Take a moment to get comfortable.
And to soften your shoulders,
Jaw,
And abdomen.
We will start by wishing wellness to ourselves.
As you repeat these wishes silently to yourself,
Imagine yourself embodying these qualities.
You could also imagine someone who cares for you deeply sending these wishes to you if it feels challenging to wish yourself well.
May I feel safe.
May I feel protected.
May I feel healthy.
May I feel at ease.
May I feel safe.
May I feel protected.
May I feel healthy.
May I feel at ease.
May I feel safe.
May I feel protected.
May I feel healthy.
May I feel at ease.
Take a moment to feel these well-wishes being sent from yourself to yourself.
Or from someone who cares deeply for you,
To you.
Now bring to mind someone that you care deeply about.
As you imagine them.
Send them wishes of wellness.
May you feel safe.
May you feel protected.
May you feel healthy.
May you feel at ease.
May you feel safe.
May you feel protected.
May you feel healthy.
May you feel at ease.
May you feel safe.
May you feel protected.
May you feel healthy.
May you feel at ease.
Take a moment to notice how you feel after sending these wishes of wellness to someone you care deeply about.
And now bring someone to mind who you may not know well.
Someone you do not feel frustration with,
Nor a strong social connection with.
As you imagine them,
Send them wishes of wellness.
May you feel safe.
May you feel protected.
May you feel healthy.
May you feel at ease.
May you feel safe.
May you feel protected.
May you feel healthy.
May you feel at ease.
May you feel safe.
May you feel protected.
May you feel healthy.
May you feel at ease.
Take a moment and notice how you feel after sending these wishes of wellness to this person.
And now expand your awareness to people you know and love.
And to people you don't know or don't feel strongly connected to.
You can imagine your block.
And then your street.
And then imagine the whole town or city.
And in the state,
The country,
And the whole world,
And all beings including plants and animals.
May we all feel safe.
May we all feel protected.
May we all feel healthy.
May we all feel at ease.
May we all feel safe.
May we all feel protected.
May we all feel healthy.
May we all feel at ease.
May we all feel safe.
May we all feel protected.
May we all feel healthy.
May we all feel at ease.
Pause.
And notice how you feel after sending these well wishes out as far as your imagination could stretch.
Allow all and any emotions to continue to flow.
If your eyes have been closed,
Slowly open them and take in your surroundings.
Move and gently stretch your body in any way that you need.
