So if we find a comfortable posture,
So again the back is straight,
The shoulders are open and again we feel stable,
Grounded,
Open,
Present to this body and mind right now.
And then gently we open our heart,
Our awareness to ourselves and looking beyond what we might like or dislike about ourselves and reaching out to the human being who is alive,
Who is breathing and wishing ourselves well.
May I be happy,
May I be at peace,
May I be safe.
And just repeating these sentences inwardly,
Silently,
Trying to connect to the happiness,
A little bit of happiness we might feel right now.
Trying to connect to a little bit of peace we might feel right now.
Trying to connect to some safety with my experience right now.
May I be happy,
May I be at peace,
May I be at peace,
May I be at peace.
Now expanding our awareness,
Opening our heart to people around us and taking them in turn,
Teaching them well.
May you be happy,
May you be at peace,
May you be safe.
May you be happy,
May you be at peace,
May you be at peace,
May you be at peace.
Now opening our heart,
Expanding our awareness to everything that is alive,
I would say outside the place you are,
The trees,
The grasses,
The birds,
The people,
And realizing that our lives that wants to be lived and wishing them well.
May you be happy,
May you be at peace,
May you be safe.
And this meditation again is englobing everything.
So we anchors in the loving kindness,
We anchors in the sentences,
In the phrases,
But of course in the background you have sounds,
You have thoughts,
You are feeling,
You have sensations,
But again and again we come back to the phrases.
May you be happy,
May you be safe,
May you be at peace.
And then we expand our awareness,
We open our heart to people we like,
We look beyond what we like about them and we reach out to the human being who is like ourselves,
Who breathes,
Who wants to be happy,
Who suffers,
And wishing them well.
May you be happy,
May you be at peace,
May you be safe.
May you be at peace,
May you be at peace.
May you be at peace,
May you be at peace.
Now opening our heart,
Expanding our awareness towards people we don't really know,
Looking beyond maybe a certain neutrality in difference to them,
And reaching out to the human being who is alive,
Who is breathing,
Wants to be happy,
Who suffers,
And wishing them well,
Taking them in turn,
They're bringing their name or bringing their face.
May you be happy,
May you be at peace,
May you be safe.
May you be at peace,
May you be at peace.
May you be at peace,
May you be at peace.
May you be at peace,
May you be at peace.
May you be at peace,
May you be at peace.
Now opening our heart,
Expanding our awareness towards people we have some difficulty with,
Looking beyond,
Trying to look beyond what is difficult to the human being who is alive like us,
Who is breathing like us,
Who is suffering like us,
And wishing them well.
May you be happy,
May you be at peace,
May you be safe.
May you be at peace,
May you be at peace.
May you be at peace,
May you be at peace.
May you be at peace,
May you be at peace.
May you be at peace,
May you be at peace.
Now opening our heart,
Expanding our awareness to the whole world.
May all beings be happy.
May all beings be at peace.
May all beings be safe.
May all beings be at peace.
May all beings be at peace.
May all beings be at peace.
So thank you.
