In this meditation,
We're focusing our intention on being happy.
The practice of metta,
Or loving-kindness,
Can help you respond to your own mind with friendliness.
Unfortunately,
Our thoughts don't always do what we want them to,
And sometimes the body may have discomfort.
Loving-kindness practice encourages us to meet those experiences with a caring and gentle heart.
This helps us see more clearly in our practice and our daily life.
In loving-kindness practice,
You are not inviting in something from outside yourself,
You are tuning in to the capacity for care and love that is already present in your heart.
Let's get started.
Sit in a comfortable posture and gently allow the eyes to close.
From the beginning,
Try to bring kindness to the practice.
Think of the body with friendliness,
Listen to it,
See if you can move to get more comfortable.
You don't want to fall asleep,
But you can allow yourself to be more at ease during this practice.
Begin by recognizing your own desire to be happy.
Don't dig into stories about what might make you happy,
Just find this natural wish for ease and comfort for yourself.
Try saying to yourself,
Yes,
I want to be happy.
With this intention in mind,
Begin offering yourself phrases of loving-kindness.
As you offer the phrases in your head,
Say them slowly,
Connect with the intention behind the words,
Even if you don't feel them entirely in this moment.
Use these phrases,
May I be happy,
May I be healthy,
May I be safe,
May I be at ease.
Find a rhythm with the phrases,
May I be happy,
May I be healthy,
May I be safe,
May I be at ease.
You may try offering one phrase with each exhale or with every other exhale.
Breathing in,
And then,
May I be happy,
Breathing in,
May I be healthy,
Breathing in,
May I be safe,
Breathing in,
May I be at ease.
As you offer the phrases,
Use them as the object of your concentration,
May I be happy,
May I be healthy,
May I be safe,
May I be at ease.
Rest your awareness fully on the phrases and the deeper intention,
May I be happy,
May I be healthy,
May I be safe,
May I be at ease.
When the mind wanders,
Come back to the phrases in your head,
May I be happy,
May I be healthy,
May I be safe,
May I be at ease.
Emphasize any feelings or thoughts of self-judgment or resistance to self-care,
May I be happy,
May I be healthy,
May I be safe,
May I be at ease.
Stay with the phrases for as long as you feel comfortable,
May I be happy,
May I be healthy,
May I be safe,
May I be at ease.
When you are ready to move on from this meditation,
Remember that these comforting phrases are always here for you to come back to.
In your own time,
Slowly and gently bring your awareness back to your physical surroundings and open your eyes.
Have a beautiful day.
