In this meditation on loving kindness,
Allow yourself to switch from the usual mode of doing to a mode of non-doing,
Of simply being.
Find a comfortable position on the floor or in a chair,
Placing your hands on your legs or in your lap.
As your body becomes still,
Bring your attention to the fact that you are breathing.
Now gently close your eyes 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.
And observing the breath deep down in your belly.
Feeling the abdomen as it expands gently on the in-breath and as it falls back towards your spine on the 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.
If distracting thoughts arise,
Acknowledge them,
Then return to the practice.
And now bring into mind someone for whom you have deep feelings of love.
Seeing or sensing this person and noticing your feelings for them arise in your body.
It may be simply a smile that spreads across your face or your chest becomes warm.
Whatever the effects,
Allow them to be felt.
Now letting go of this person in your imagination and keeping in awareness the feelings that have arisen.
Bring yourself to 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 the feelings that arise and letting them be as you look within yourself with mindfulness and equanimity.
When you are comfortable,
Try offering loving kindness to someone who supports you,
Who has always been on your side.
Bring this person to mind,
Imagining them perhaps across from you and letting these words become your words.
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.
Once your feelings flow easily to a loved one,
Turn your attention now to someone with whom you have difficulty.
It's best not to start with the most difficult person,
But perhaps someone who brings up feelings or irritation or annoyance.
See if you can let these words become your words as you keep this person in 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.
Notice the sensations and feelings that arise within you and see if you can just allow them and let them be.
And now bringing to mind the broader community of which you are a part.
You might imagine your family,
Your workmates,
Your neighbours,
Or fan out your attention until you include all persons and creatures on the planet.
And including yourself in this offering of loving kindness as you let these words become your words.
May we be happy.
May we be healthy.
May we ride the waves of our lives.
May we live in peace no matter what we are given.
Notice the sensations and feelings that arise within you.
Sit with them for a few moments until you are ready to end the practice.
