Hello again and welcome back.
In this meditation,
We will practice loving-kindness as we generate a wish of wellbeing for ourselves and for others.
Let's begin by taking a moment to settle your body into a comfortable position.
You may close your eyes or keep them slightly open with a soft focus,
Looking downward a few feet in front of you.
Allow your spine to lift and your shoulders to soften.
Take a full breath in and a long,
Slow breath out.
Feel into the energy of your body and become aware of your presence in this moment.
Let's begin by offering wishes of wellbeing to ourselves.
Today,
We'll use the following phrases and in the future,
You may use whatever words are most meaningful to you.
May I be well.
May I be safe and free from suffering.
May I be happy.
Repeat these phrases and invite your heart to open to accept them.
May I be well.
May I be safe and free from suffering.
May I be happy.
And bring to mind someone close to you that you care about deeply.
Maybe a friend or a family member.
Maybe a teacher or someone who has helped you.
Imagine that person sitting in front of you right now.
Think of what you wish for them.
May you be well.
May you be safe and free from suffering.
May you be happy.
Or any other words that express what you wish for them.
Imagine them receiving your wishes for wellbeing.
Now,
Bring to mind someone who is having a difficult time.
Who perhaps has experienced loss.
Or is struggling with illness.
Or maybe having a hard time at work.
Imagine that person sitting in front of you.
May you be well.
May you be safe and free from suffering.
May you be happy.
Now,
Bring to mind someone you see regularly in your life.
But for whom you haven't had much interaction with.
Maybe you've never spoken.
Imagine that person sitting in front of you.
May you be well.
May you be safe and free from suffering.
May you be happy.
If you'd like,
Bring to mind someone with whom you've had some difficulty.
And offer them these words.
May you be well.
May you be safe and free from suffering.
May you be happy.
Now let's extend your wishes to everyone near you right now.
May they be well.
May they be safe and free from suffering.
May they be happy.
Think of your friends and your family.
May they be well.
May they be safe and free from suffering.
May they be happy.
Everyone you know.
Everyone who is a part of your life.
May they be well.
May they be safe and free from suffering.
May they be happy.
Extend your wishes beyond the place where you are.
Beyond the people you know.
To extend over the entire Earth.
All people.
All animals.
All life.
May all beings be well.
May they be safe and free from suffering.
May they be happy.
Seeing this sense of well-wishing extending out from you in all directions.
Notice how you feel in this moment.
The sensations in your body.
And the quality of your mind.
And again,
Wish for yourself.
May I be well.
May I be safe and free from suffering.
May I be happy.
If you want,
Place a hand on your heart as you say these words to yourself.
May I be well.
May I be safe and free from suffering.
May I be happy.
Breathing in fully.
And breathing out fully.
Allow yourself to be present.
Complete.
Here.
Whatever your experience was during this meditation,
This practice offers benefits.
Even if you weren't always able to feel the well-wishes.
Or if you experienced some resistance.
That's okay.
Simply come back to your intention to practice and experience love and kindness.
In whatever way you were able.
And in whatever way feels right to you.
Finish with a full deep breath in.
And a long,
Slow breath out.
And when you are ready to end this meditation in your own time.
Slowly and gently bring your awareness back to your physical surroundings.
And open your eyes if you had them closed.
This is Mary Freeth wishing you a beautiful day filled with well-being and loving-kindness.
See you again tomorrow.
