Sit comfortably,
At ease with your body and at ease in your mind.
Don't try to feel any particular thing.
Don't try to feel a concept of ease.
Just accept yourself as you are right now and be in this moment.
Begin by directing the gentle senses of love and compassion to yourself.
Think of something good about yourself.
It may be a positive attribute you have or some small gesture of kindness you made to a stranger.
Now think of your desire to be happy.
Like all beings everywhere,
We just want to be happy.
Hold this wish in your mind.
May I be happy.
Whatever happiness means to you,
May I be happy.
Like all beings everywhere,
You also want to be free from suffering.
May I be free from suffering.
See if you can bring to mind what you wish most deeply for yourself.
Underneath the list of goals,
Things you want to acquire,
Moments you're waiting for,
How does happiness feel to you?
Allow this knowledge to emerge,
Don't rush it.
Whatever comes naturally,
That is what is real for you.
Connect to it.
And if there is only space,
That's fine too.
Now think of someone who you feel good about,
Someone who has shown you kindness,
Inspired you,
Cared for you,
Who shows you how loving and compassionate we can be as humans.
Bring them to your mind as if they are here with you now.
Concentrate on the good they've done for you and begin to offer them the same love and compassion.
May you be happy.
May you be free from suffering.
When you thought of what happiness feels like for you,
Whatever came to mind,
Offer this to them now.
And if no one comes to mind,
Simply continue directing the feelings of love and compassion to yourself.
Now expand further to think of a friend.
You can visualize them or think of their name.
Just bring them here with the same intention of offering them love and compassion.
Wish them the happiness that you have wished for yourself.
And remember that they too want to be free from suffering.
Next,
Think of someone neutral who you don't particularly like or dislike.
Contemplate the fact that all beings everywhere want to be happy.
And all beings everywhere want to be free from suffering.
Although you don't feel strongly for this person and you may not know the details of their life or personality,
You know they want to be happy and so extend that same love and compassion to them.
Wish them the same happiness you wish for yourself.
Now choose someone who is difficult for you to accept,
Someone who is irritating or annoying to you.
By offering them love and compassion,
We're not saying that all of their actions are okay.
We aren't saying it doesn't matter if they've hurt you.
Don't try to feel something for them that isn't there or not feel something that is.
But we must recognize and understand our interconnectedness,
Our oneness.
So,
Contemplate the fact that all beings everywhere want to be happy.
All beings everywhere want to be free from suffering.
And try to wish them the same happiness you wish for yourself.
If it's difficult for you to work with this person,
Which is natural,
Imagine yourselves together.
Rather than feeling like you're neglecting yourself for them,
Instead you're sharing in peace.
May we be happy,
May we be free from suffering.
If you feel anger,
Sadness,
Or any other difficult feeling arise,
Don't try to force it back down.
Just feel it and direct some of the energy of love and compassion toward yourself.
Then,
If it feels right to you,
You can go back and try to work with this person again.
We move from there to send love and compassion to all beings everywhere,
Again recognizing the interconnectedness of our lives.
May all beings be happy.
May all beings be free from suffering,
Without exclusion,
Without separation.
Now bring your attention back to your body,
Noticing any sensations that you're experiencing.
Notice your breath,
The inflow and outflow,
The way it feels as it travels through your body.
Gently bring your attention back to your surroundings.
And when you're ready,
Open your eyes.
