The loving kindness meditation.
So just taking a moment now to settle.
Arriving right here,
Right now in this place.
Sitting more or less upright.
Just allowing your eyes to close or leaving them open if you prefer.
Moving your intention now from thinking to sensing.
So really connecting with feet in contact with floor,
Touch,
Pressure,
Contact.
Keeping your body in contact with whatever's holding it,
The chair,
The floor.
Feeling the breath.
If it helps maybe taking a few more deliberate in-breaths,
More deliberate out-breaths.
Okay,
So now we're beginning to cultivate feelings of warmth,
Well-wishing,
Kindness,
Good intent towards ourselves in the first instance.
And we do that by way of a phrase which you repeat inwardly,
Silently.
May I be happy and free from suffering.
May I be happy and free from suffering.
May I be happy and free from suffering.
This is after all what we all want for ourselves.
May I be happy and free from suffering.
And if your attention wanders off and you find yourself thinking,
Well just noticing,
Letting go of that and moving back to wanting your own well-being.
May I be happy and free from suffering.
And if it helps you could turn your thoughts to all the different things you do to help you to be happy and free from suffering every day.
The fact that you shower in the morning,
Wear clothes that you like,
Eat the meals that you like,
The food that you like,
Go to places that you like,
Or spend time with people that you like.
In this and in many other ways,
All of us are looking for our own happiness,
For our own well-being.
So may I be happy and free from suffering.
May I be happy and free from suffering.
Just letting this process unfold,
We're not trying to do anything here,
We're just gently inclining the mind towards looking for our own happiness,
That we be free from suffering.
It's a tiny emotional shift here,
No big deal.
May I be happy and free from suffering.
We're not looking for any giant leaps,
Great changes,
Just gently inclining ourselves towards wanting our own happiness,
More consciously,
Inwardly.
May I be happy and free from suffering.
May I be happy and free from suffering.
So finding your rhythm,
And we'll begin to make a change here.
So now just allowing other people to come to your mind's eye,
Could be anyone,
People you work with or members of your immediate team,
Could be members of your family or friends,
Could be the person you buy coffee from once in a while when you're out and about.
Anyone at all,
Just let them arrive in your mind's eye and as they do that,
May you be happy and free from suffering.
May you be happy and free from suffering.
Just wishing them well with no expectation of anything back.
May you be happy and free from suffering.
May you be happy and free from suffering.
May you be happy and free from suffering.
If you find your attentions wandered off and you're lost in thinking,
We're just noticing that it's fine and gently drawing your attention back to this intention that whoever appears in your mind's eye should be happy and free from suffering.
May you be happy and free from suffering.
May you be happy and free from suffering.
May you be happy and free from suffering.
May you be happy and free from suffering.
Whoever and again just whoever shows up,
May they be happy and free from suffering.
May you be happy and free from suffering.
May you be happy and free from suffering.
May you be happy and free from suffering.
And now we'll begin gently to bring this practice to a close.
Just taking your time.
When you're ready,
In your own time,
Opening your eyes and coming to move.
