Welcome to this meditation on loving kindness.
To begin,
I want to invite you to allow yourself to switch from your usual mode of doing to a mode of non-doing,
Of simply being.
As your body becomes still,
Bring your attention to the fact that you are breathing.
And become aware of the movement of your breath as it comes into your body and as it leaves your body.
Not manipulating the breath in any way or trying to change it.
Simply being aware of it and of the feelings associated with breathing.
Observe the breath deep down in your belly.
Feeling your abdomen as it expands gently on the in-breath and as it falls backwards towards your spine on your out-breath.
Being totally here in each moment with each breath.
Not trying to do anything.
Not trying to get any place.
Simply being with your breath.
Giving full care and attention to each in-breath and to each out-breath.
As they follow one after the other in a never-ending cycle and flow.
Giving you life,
Giving you energy,
Allowing you to be right here,
Right now.
If any distracting thoughts arise,
It's okay.
You can acknowledge them and then return to the practice.
And now,
Bringing someone to mind for whom you have deep feelings of love.
Seeing or sensing this person and noticing your feelings for them.
Arise in your body.
And I don't know if it'll be a smile that spreads across your face or a warmth that rises up in your chest.
Or perhaps a tingling sensation.
Or perhaps it's a feeling that's hard to describe.
But whatever the effects that you are experiencing right now,
Allow them to be felt.
As you consider that person for whom you love so deeply.
And now,
Letting go of this person in your imagination and keeping in your awareness the feelings that have arisen.
Bring yourself to your mind now.
And see if you can offer loving kindness to yourself by letting these words become your words.
May I be happy.
May I be healthy.
May I ride the waves of my life.
May I live in peace.
No matter what I am given.
And noticing any feelings that arise in your body as a result of these words.
And hearing yourself tell yourself these words.
And letting them be.
And let those feelings be.
As you look within yourself with mindfulness and equanimity.
Just allowing everything that is right now to be just the way it is.
And when you're comfortable,
Try offering loving kindness to someone who supports you.
Who has always been on your side.
Bringing that person to mind now.
Imagining them perhaps sitting right across from you.
And as you look into their eyes in your imagination.
Let these words become your words to them.
May you be happy.
May you be healthy.
May you ride the waves of your life.
May you live in peace.
No matter what you are given.
And once your feelings flow easily to a loved one.
Turn your attention now to someone with whom you may have difficulty.
Or have had difficulty in the past.
It's best not to start with the most difficult person.
But perhaps someone who brings up feelings.
Or irritation or annoyance.
And seeing if you can let these words become your words.
As you keep this person in your awareness.
May you be happy.
May you be healthy.
May you ride the waves of your life.
May you live in peace.
No matter what you are given.
And notice the sensations and feelings that arise within you.
As you let those words flow out to the other person.
And seeing if you can just allow them and let them be as they are in this moment.
And now bringing to mind the broader community of which you are a part.
You might imagine your family.
Your co-workers.
Your neighbors.
Any organization or community that you are a part of right now.
And you can fan your attention out until you include all the persons.
All the creatures and every living thing on the planet.
And including yourself in this offering of love and kindness.
As you let these words become your words for everyone to hear and to feel.
May we be happy.
May we be healthy.
May we ride the waves of our life.
May we live in peace.
No matter what we are given.
And notice now the sensations and feelings that arise within you.
Sitting with them for a few minutes until you are ready to end this practice.
Have an amazing day.
