Sit in a comfortable position.
Allow both soles of your feet to connect to the floor.
Rest your hands on your thighs and allow your shoulders to drop.
Gently close your eyes or look for a reference point somewhere on the floor where you can return your eyes when they get distracted.
Let your spine grow tall and noble and notice how your body feels.
Bring your attention to the floor of your breath and begin sending yourself wishes for happiness,
Good health,
And peace.
You can silently repeat to yourself,
May I be happy,
May I be healthy,
May I be at peace.
Now bring to mind someone dear to you,
Someone toward whom you feel deep gratitude and tenderness.
As you hold this person in your thoughts,
Begin to send them your wishes for happiness,
Good health,
And peace.
May you be happy,
May you be healthy,
May you be at peace.
Now bring to mind someone with whom you've had a disagreement.
As you hold this person in your thoughts,
Notice the emotions and physical sensations that arise.
Now consider what it would be like to wish this person happiness,
Good health,
And peace.
Knowing that just as you wish to be cared for,
Happy,
And peaceful,
So do they.
If you can,
Begin to send this person your kind wishes.
May you be happy,
May you be healthy,
May you be at peace.
To close this practice,
Bring your attention back to sending kind and loving wishes to yourself.
You can silently repeat,
May I be happy,
May I be healthy,
May I be at peace.
Now bring your attention back to the flow of your breath.
Allow each in-breath to be a new beginning and each out-breath to be a letting go.
When you are ready,
Slowly bring your attention back to your surroundings and notice how you feel.
