Let's begin by finding a comfortable position,
Allowing your body to settle.
Let your back be straight,
Your spine be long,
With a natural curve on the lower back.
Let your belly and shoulders relax.
Today,
We'll be doing a loving kindness practice.
We will generate a wish for well-being for ourselves and others.
Take a full breath in and a long breath out.
I will provide a few phrases that you can use to offer loving kindness to yourself.
You can repeat those phrases quietly in your mind or simply listen and follow along.
May I be well.
May I be safe and free from suffering.
May I be happy.
As you repeat those phrases,
Feel into what it's like to let them in.
May I be well.
May I be safe and free from suffering.
May I be happy.
If it's uncomfortable to wish yourself well,
Try releasing a little bit of tension and resistance to it.
And just let the phrases be around you.
May I be well.
May I be safe and free from suffering.
May I be happy.
Now bring into mind someone you care about.
Keep them in your mind as you use these phrases to wish them well.
May you be well.
May you be safe and free from suffering.
May you be happy.
Imagine them receiving your wishes for well-being.
Now bring to mind someone who is having a difficult time.
Maybe they're experiencing illness or having a hard time at work.
Imagine that person being in front of you as you wish them well.
May you be well.
May you be safe and free from suffering.
May you be happy.
Share any words that express what you wish for them.
Now extend these wishes to a community you're a part of.
To people who are close to you or maybe people who you see on a regular basis.
May you be well.
May you be safe and free from suffering.
May you be happy.
Now if you're able,
Extend your wishes beyond where you are and beyond people you know.
To extend over the entire earth.
To all people,
Animals,
All life.
May you be well.
May you be safe and free from suffering.
May you be happy.
Feel a sense of well-wishing extending out from you in all directions.
How do you feel in this moment?
What are the sensations in your body?
What is the quality of your mind right now?
Now bring that large circle of loving-kindness back towards yourself.
May I be well.
May I be safe and free from suffering.
May I be happy.
Taking a breath in and full breath out.
Allow yourself to be fully present with whatever is here now.
Be kind to yourself,
To your thoughts.
Let's finish this loving-kindness meditation by taking a full breath in and a full breath out.
