Yes… Begin by finding a comfortable seated or lying down position.
Wherever you are,
Allow your spine to remain straight.
If seated,
Rest your hands either on your thighs,
Palms facing up or down.
Or allow your hands to lie gently on your lap.
If lying down,
Rest your hands either palms facing up by your sides.
Or allow your palms to rest on your heart or lower abdomen.
Wherever you are,
Find comfort in your physical form.
Once you find a comfortable seated or lying down position,
Invite your eyes to close.
Or if you would prefer,
Invite a soft downward gaze in such a way where you are gazing but not seeing or getting distracted by the environment around you.
Now begin to draw your awareness to your breath.
For the next few moments,
Allow your breath to naturally flow in and out.
As you inhale fully and exhale completely.
If your mind begins to wander,
No problem at all.
How can you acknowledge your wandering mind and let it go?
Bring yourself back to your experience of your breath in your body in this moment.
Begin to bring your awareness to the concept of loving kindness.
Draw attention to your heart and your own expressions of compassion and love.
After sitting with these sensations,
Gently offer loving kindness to yourself.
When you're ready,
Silently repeat after me.
May I be happy.
May I be healthy.
May I be safe.
May I be at peace.
Expand this loving kindness.
Now include someone who is near and dear to you.
Allow the first individual who comes to mind be the one you offer this compassion to.
May you be happy.
May you be healthy.
May you be safe.
May you be at peace.
Expand this loving kindness further.
Now include an acquaintance of yours.
Allow the first individual who comes to mind be the one you offer this compassion to.
May you be happy.
May you be healthy.
May you be safe.
May you be at peace.
Expand this loving kindness even further.
Now include someone who is neutral to you.
Allow the first individual who comes to mind be the one you offer this compassion to.
May you be happy.
May you be healthy.
May you be safe.
May you be at peace.
Expand this loving kindness even further.
Now include someone you may have had difficulty with in your past.
Allow the first individual who comes to mind be the one you offer this compassion to.
May you be happy.
May you be healthy.
May you be safe.
May you be at peace.
Now expand this loving kindness to include all beings in the world.
May all beings be happy.
May all beings be healthy.
May all beings be safe.
May all beings be at peace.
From this place of loving kindness bring your awareness back to your breath,
Back to the beat of your heart,
Back to the here and now.
Become curious about the feelings and sensations that arise as you sit with this practice of compassionate loving kindness.
When you feel ready begin to invite gentle movement in your fingers and toes.
Allow your head to gently rock from one side to the other.
In your own time allow your eyes to softly blink open as you return to the room.
Take a moment to offer your self gratitude for taking these few mindful moments.
