So you might just find a comfortable posture,
Balancing stability and flexibility.
And you might use this time to slowly ease into the meditation,
Sensing the breath in your body as you sit upright,
But relaxed,
Sensing the rise and fall of your belly with each breath.
As you breathe in and out,
Allowing the breath to flow naturally,
Letting it be as it is.
Coming to an awareness of your body,
Your feet where they contact the floor,
Your back and bottom against the chair or cushion.
Feeling the weight of your head resting on your shoulders.
And as we begin this practice of loving kindness,
You might use the breath or the body as a refuge should you find it uncomfortable or just not right for you.
Allow yourself to return to the breath,
Return to the body if you need it.
And as we begin to incline our mind towards loving kindness,
You might recall a moment of happiness,
A moment of joy in your life,
Perhaps an achievement,
A celebration,
A special place or a new beginning.
Allow a picture of this moment to form in your mind.
Feel how you felt in this moment.
Let this feeling enter your body,
Perhaps softening your shoulders,
Lightening your hands,
Perhaps even letting a smile form on your face.
In the practice of loving kindness,
We combine an image with a wish and a repeated phrase.
It's an aspirational practice,
One that might not feel quite right.
It's an intentional practice.
It can also be an empowering practice.
The traditional phrases of loving kindness include,
May I be happy,
May I be healthy,
May I be safe,
And may I be at peace.
Imagine what having these qualities in your life might do.
And today I'll offer some slightly different phrases.
These phrases are,
May I be seen,
May I be comforted,
May I be loved.
These phrases don't need external conditions to be perfect.
They may happen in a single moment and fade away.
But all beings wish to be seen and comforted and loved.
You might begin by visualizing yourself sitting in the chair,
Resting in a posture of dignity and relaxation.
And as you see yourself in this image,
Offer the phrases,
May I be seen,
May I be comforted,
May I be loved,
May I be seen,
May I be comforted,
May I be loved.
Silently repeat these phrases,
Offering this wish to yourself.
Allowing for the emotions and thoughts that arise and returning to these phrases,
Seen,
Comforted,
Loved.
And now releasing the image of yourself and bringing to mind a benefactor,
Someone who has helped you in your life,
Perhaps helped you get to this seat right now.
A mentor,
A friend,
A luminous being who has lit your path on your journey.
As this image forms in your mind,
You might see them joyful,
Happy.
Picture them and feel what they're feeling.
Now offering these phrases to this benefactor as well.
May you be seen.
May you be comforted.
May you be loved.
May you be loved.
Sense this being receiving your wishes for them,
Your wishes for them to be seen and comforted and loved.
Now allowing this image to fade from your mind and bringing to mind a loved one,
A dear friend or family member for whom your love comes quite easily.
May even be the family pet.
Bring a picture of them to your mind.
Offering the phrases,
May you be seen.
May you be comforted.
May you be loved.
Notice the feeling that arises in you to offer this wish to this being.
Once again,
Letting this image fade.
And moving now to a neutral person.
Perhaps a stranger that you encounter from time to time.
The clerk at the grocery store.
The woman in front of you at the coffee shop.
Let not even know this person's name,
But bring them to mind knowing that like all beings,
They wish for and deserve these things.
Offering this being.
May you be seen.
May you be comforted.
May you be loved.
Bring your connection with this being.
Just as we're connected with all beings.
May you be seen.
May you be comforted.
May you be loved.
And as with the other images,
You might let it fade.
And turning now to a difficult person.
Someone who brings you challenge or frustration.
And to the extent it feels safe,
Bringing an image of them to your mind as well.
And if it doesn't feel safe,
You might continue by offering the phrases to yourself.
May I be seen.
May I be comforted.
May I be loved.
But if it feels safe,
Letting an image of this being come to your mind.
And just experimenting.
Seeing what arises as you offer this being.
May you be seen.
May you be comforted.
May you be loved.
It may feel as if this being does not deserve these things.
All the trouble they've caused you.
And that's all right to feel.
There's no proper way to practice loving kindness.
But also recognizing that if this being was seen and comforted and loved,
They might not give you so much trouble.
No one needs to know or hear this wish.
But you might just try.
May you be seen.
May you be comforted.
May you be loved.
Perhaps instead you might offer phrases such as,
May you be free from anger.
May you be free from hatred or ill will.
And now bringing the other beings from your practice.
The neutral person or stranger,
The loved one,
The benefactor and yourself into a circle.
May we be seen.
May we be comforted.
May we be loved.
Building this community to include the others who may be practicing with us.
The people we encounter throughout our days.
May we all be seen.
May we all be comforted.
May we all be loved.
And as the images of this multitude of beings fades from our awareness,
We might bring this wish,
This aspiration back to ourselves.
Closing with,
May I be seen.
May I be comforted.
May I be loved.
And may the benefits of this practice extend to include all beings.
And if you like,
You might deepen your breath.
Sensing any shift or change in your experience.
Allowing your body to move gently.
Bringing movement to your hands and feet,
Shoulders and head.
And closing the meditation by opening your eyes and returning to the day.
