Hurry up friends make sure the posture is stable and comfortable as we prepare ourselves for loving kindness practice keeping the eyes gently closed and taking a moment to make sure the body is as relaxed as it can be the top of the head is relaxed,
The face and the jaw are relaxed the neck and the shoulders are relaxed the chest and the belly are relaxed as well as the rest of the body top to bottom the body is as relaxed as it can be noting even the slightest habitual tension and softening it,
Letting it go gently guiding the breath and the awareness to the center of the chest coming into resonance with the universal heart frequency coming into resonance with loving kindness,
Compassion,
Devotion,
Unconditional love and forgiveness and if these sound too abstract,
You're welcome to visualize a person or a being who embodies some of these qualities for you who brings an immediate smile to your heart and face first we direct loving kindness and compassion towards ourselves for all our efforts and struggles,
For our willingness to live life with an open heart we mentally repeat the following suggestions may I be happy and well,
May I be safe and nourished may I be far away from trouble,
May I remember my good fortune may I be liberated from my suffering,
Whatever that suffering might be may I be at ease and free next we send loving kindness and compassion to our loved ones to our families to our friends for their willingness to share their time,
Their gifts,
Their journey with us we mentally repeat the following suggestions may they be happy and well,
May they be safe and nourished may they be far away from trouble,
May they remember their good fortune may they be liberated from their suffering,
Whatever that suffering might be may they be at ease and free next we send loving kindness,
Compassion,
Forgiveness to the ones who challenge us to the ones offering difficult situations for the opportunity to grow and expand beyond what is comfortable for the opportunity to grow and expand our compassion we mentally repeat the following suggestions may they be happy and well,
May they be safe and nourished may they be far away from trouble,
May they remember their good fortune may they be liberated from their suffering,
Whatever that suffering might be may they be at ease and free becoming one with the source of loving kindness and compassion we send them out until they reach all beings manifested and unmanifested recognizing there are no others,
There is no separation we are all part of the same consciousness,
Unfolded into multitude we mentally repeat the following suggestions may all beings be happy and well may all beings be safe and nourished may all beings be far away from trouble may all remember their good fortune may all beings be liberated from their suffering,
Whatever that suffering might be may all beings be at ease and free lo ka samasta suki no bavantu om shanti,
Shanti,
Shanti
