Bring your whole body into your awareness.
And then as we shift into the loving-kindness phrases,
Let them drop into your mind however they do.
There's no right or wrong way to do this.
We'll do a series of a little bit of a different focus,
Starting with ourselves and then to other people and then to all beings.
May I be happy and well.
May I be happy and well.
There might be thoughts that come into your mind,
That's fine.
See if you could allow your heart to receive these words.
We're thinking about the words,
We're hearing the words,
The sounds,
And we're also letting them land in our heart.
May I be happy and well.
And then bring to mind a friend or somebody that you care about.
Bring them to mind,
Bring them into your heart.
May that person be happy and well.
Let that form in your mind,
Let your heart know that.
May that person who I care about be happy and well.
And then broaden that out to people that maybe you don't know that well,
But people in your community or someone you see at the store or something.
Bring somebody specific if you can.
And then send that blessing to them.
May they be happy and well.
May this person I'm thinking about,
May they know happiness,
May they be well.
And then extending that out to all beings everywhere.
May all beings be happy and well.
May all beings be happy and well.
We return to ourselves.
May I know the kindness of my own good heart.
Let that settle in your heart.
May I know the kindness of my own good heart.
May I know the kindness of my own good heart.
You might offer something to yourself,
Might just sit with those words.
May I know kindness,
My own good heart.
May I live with that experience of being kind to myself.
And then bring to mind your friend or someone you care about,
The same person or someone different.
May they know the kindness of their own good heart.
Bring them into your heart as you extend this blessing.
May they know the kindness of their own good heart.
And then extending the blessing a little bit farther out,
Somebody that you know,
Maybe someone in your community.
May they know the experience of kindness of their own good heart.
May they have that knowing of their own kindness,
Their own good heart.
And then extending that wish to all beings.
May all beings everywhere know kindness and know their own good heart.
May all beings everywhere have that experience of knowing their own kindness,
Their own good heart.
May I love and care for my body.
May I love and care for my body.
Let that form in your mind in some detail.
May I love and care for my body.
May I nourish my body with good food,
With rest,
With love and kindness.
Let that come to life in your mind and in your heart,
Nourishing yourself.
And then bring to mind someone you care about.
Maybe this person that I care about,
Love and care for their body.
There may be more than one person that comes to mind and that's fine.
You could offer up to one and then switch over to the other if you like.
Maybe this person that I care about,
Love and care for their body.
May they nourish their body with good food,
With rest,
With love and kindness.
May they nourish their body with food,
Rest,
Love,
Kindness.
And then extending that out to someone who you're not as close to,
That who you wish well.
May they love and nourish and connect and care for their body.
May they love and care for their body.
May they nourish their body with good food,
With rest,
Love and kindness.
May they nourish their body with good food,
Rest,
Love and kindness.
And extending that blessing to all beings everywhere,
May they love and care for their body.
May all beings love and care for their body.
And may they nourish their body with good food,
With rest,
With kindness,
Love.
Imagine all the beings in the world nourishing their bodies with good food,
With rest,
With love and kindness.
May I know peace and stillness in my mind.
May I be free from suffering and the root of suffering.
May I know peace and stillness in my mind.
May I be free from suffering and the root of suffering.
May I know peace and stillness in my mind.
May I know peace and stillness in my mind.
And bringing to mind a dear friend,
May they be free from suffering and the root of suffering.
May they know peace and stillness in their mind.
Extending that blessing to someone that you don't know quite as well,
Bring them to mind,
May they be free from suffering and the root of suffering.
May they know the blessing of peace and stillness in the mind.
And then let all beings come to mind,
May they know the end of suffering.
May they be free from suffering and the root of suffering.
May they know peace and stillness in their mind.
And then let go of the words,
Bring yourself into your heart.
Let yourself rest with compassion,
With love.
At times that might be without words or you might bring in somebody you care about or one of the other people.
But offering it first to yourself,
Let yourself rest in your own loving heart.
Feel the balm of compassion,
Of being present with kindness.
And thoughts might come to mind or memories,
You could allow them to be here in your heart,
Bathed in compassion and love.
And you might bring in people or animals,
Experiences of love and connection.
And you wish your experience in your heart may I know the blessing of loving myself.
May I know the blessing of loving myself.
Bring in a person you care about.
May that person,
The person I care about know the blessing of their own love,
The blessing of loving themselves.
May my friend know the blessing of loving themselves.
Extending that out to someone that you know,
Who's not quite as close but who you have some basic goodwill for.
Bring them to mind,
May that person know the blessing of loving themselves.
And expanding to include all beings.
May all beings everywhere know that blessing of loving themselves.
Rest your awareness in your heart.
May I know the light of my own being.
May all obstacles dissolve,
I can rest in the light of my own being.
And one by one,
Bring forward all of the people you care about.
May they know the light of their own being.
May all the obstacles dissolve so they can know the light of their own being.
Extending that to others that you know.
May they know the light of their own being.
May all obstacles dissolve so they can know the light of their own being.
And may everyone doing this practice know the light of their own being.
May all obstacles dissolve so we can all know the light of our own being.
And may all beings everywhere have the blessing of knowing their own light,
The light of their own being.
May all the obstacles dissolve so that we all know the light of our being.
Let your awareness rest in your heart filled with love,
Warmth,
Kindness.
Let this light,
This kindness,
The love extend and permeate your whole body,
Your heart,
Your energy field,
Your whole mind.
May we all know the blessing of love and kindness.
And as we come towards the end of the practice,
If you move to set an intention for going forward,
It might be to bring this back into your heart every day for a while.
And notice what your experience was as you were focusing in on the love,
The kindness,
The blessing of wishing other people well.
And what would our world be like if we were all blessed with love and kindness?
