So let's begin by getting into a comfortable position.
Back straight,
But not rigid.
Gently closing your eyes or keeping them open with a soft gaze.
We'll begin with a few long and deep breaths.
So taking a breath in fully.
And then exhaling fully.
Taking a deep inhale through the nose.
And a slow exhale through the nose or the mouth.
One more deep inhale.
Hold at the top.
And then a slow exhale out through the nose or the mouth.
One more breath into the nose.
Hold at the top.
And then a slow exhale all the way out.
And now returning your breath to its natural rhythm.
Not changing it in any way.
As you turn more deeply inwards,
Beginning to let go of the noises around you.
If you are distracted by any sounds or thoughts,
Simply noticing them and then bringing your attention back to your breath.
It is important you try not to judge this experience,
Instead staying open and curious.
When you're ready,
Starting with step one of this loving kindness practice,
By reflecting on yourself and the good within you.
Perhaps bringing an image of yourself into your mind and your heart.
And remembering a time you did something well.
When you were generous or kind to someone.
A time you showed great care for someone else in your life.
Just mentally forming an image of yourself in front of you.
If nothing comes to mind,
Gently turning your attention to a quality or a part of you that you like about yourself.
Or just thinking about your wish to be happy and happy.
Or just thinking about your wish to be happy and at peace.
Now while looking at a clear image of yourself,
I want you to gently and mentally repeat after me.
May I be happy.
May I be healthy.
May I be free from all forms of suffering.
May I live my life with ease and peace.
And noticing how those words touch you.
Noticing how those words make you and your heart feel.
And now directing our practice to others as we enter step two.
When you're ready,
Turning your attention and visualizing an image of someone that you deeply care about.
Seeing the image of that person in front of you.
That person can be someone whom you feel immense gratitude towards.
Maybe it's the first person that comes into your mind.
This person may be someone you really admire or respect.
Or maybe someone that has always been supportive to you.
That person that brings a smile to your face or that sense of warmth in your life.
This could also be a pet.
And now seeing that person and their face clearly in the center of your mind and your heart.
And repeating the following phrases after me as you direct loving kindness and compassion to this person.
May you be happy.
May you be healthy.
May you be free from all forms of suffering.
May you live your life with ease and peace.
Noticing how those words resonate.
Perhaps noticing the swelling up of your heart.
If your mind wanders at any point,
Just gently guiding your attention back to this practice.
Or returning your attention to your breath.
Not judging your experience.
Not labeling good or bad.
Just being in this moment.
And now if it feels comfortable,
Going to step three of this practice.
Thinking of an acquaintance or someone you don't know very well.
Someone neutral.
Someone you don't have any particular feeling towards.
It could be a neighbor or a colleague,
A teammate,
Or someone else that you see around but don't know very well.
Now bringing them to the forefront,
Imagining their presence in front of you clearly in your mind.
And repeating the following phrases silently as you direct your well wishes towards this person.
May you be happy.
May you be healthy.
May you be free from all forms of suffering.
May you live your life with ease and peace.
Noticing how those words make you feel and where that sits in your body.
And now readying to proceed on to step four if it feels comfortable.
And if it doesn't,
Simply staying with the breath instead.
If it's possible for you,
Bring to mind someone that has perhaps challenged you.
Someone with whom you've had difficulties,
Maybe arguments.
This may be someone you've had a difficult relationship with for a long time.
Perhaps it's someone you don't like to feel sympathy or compassion for.
And seeing if it's possible just for the next few moments to let go of feelings of resentment and dislike for this person.
Perhaps seeing this person as another being like yourself who is also deserving of kindness and compassion.
Perhaps seeing this person as someone who is also suffering.
Now noticing how your body feels when you repeat the following phrases and as you direct your well wishes to this person.
May you be happy.
May you be healthy.
May you be free from all forms of suffering.
May you live your life with ease and peace.
And noticing how that makes you feel.
Noticing how that resonates in your body.
Not judging this experience in any way.
Just noticing.
And now returning your attention to your breath.
Breathing in and breathing out.
Following the air all the way in and all the way out.
Mindfully being present moment by moment with each breath.
If your mind wanders away,
Just notice without judging it whether it is a thought,
An emotion,
A sensation that hooks your attention.
Just gently guide your awareness back to your breathing.
Now allowing your attention to expand and noticing your entire body as you breathe.
Noticing how the breath flows through the entire body.
In and out.
And perhaps for the next few moments,
Allowing your awareness to open out in all directions,
Including yourself and others around you.
Noticing the space that you have just created in your heart for those that may have challenged you and for those that you love.
And as this practice comes to an end,
Taking a deep inhale through your nose and gently letting that breath go in your own time.
Then gently opening your eyes,
Wiggling your fingers and toes,
And coming back to this present moment.
Fully alert and awake.
Thank you for joining me.
