Hello and welcome to this 15-minute loving kindness practice.
Today we'll be working with the theme of ordinary doorways.
Sit in a way that feels both steady and relaxed.
Bring attention to the fact that you're here.
In this moment,
In this body,
And that you're breathing.
Loving kindness is not something that starts in some special elevated place.
It often begins in the most ordinary moments.
The moment you feel your feet on the floor or the temperature of the air.
And that you're able to recognize that simply existing is already part of the shared human experience.
And you can begin with a quiet acknowledgement.
This breath is shared by all living beings.
This breath is shared by all living beings.
Pause and feel that truth.
And bring awareness to your inner tone.
What's the quality of the voice you usually hear in your head?
Without judgment,
Try to speak to yourself as you might to someone you genuinely care for.
You might resonate with one of these phrases.
May I have the courage to meet myself honestly.
May I remember I am worthy of my own patience.
May I give myself the space to grow at my own pace.
May I have the courage to meet myself honestly.
May I remember I am worthy of my own patience.
May I give myself the space to grow at my own pace.
Notice sensations.
Warmth.
Tightness.
Resistance.
And let them be part of the practice.
Think of a small,
Everyday interaction.
A barista handing you a coffee.
A stranger stepping aside to let you pass.
A neighbor you wave to.
These moments are doorways to connection.
Hold one of these people in your mind and offer.
May you feel seen in the moments you most need it.
May you be met with kindness,
Even when it's unexpected.
May your daily life be touched by ease.
May you feel seen in the moments you most need it.
May you be met with kindness,
Even when it's unexpected.
May your daily life be touched by ease.
If it feels safe,
Bring to mind someone who you might be having difficulty with.
We're not doing this to excuse their actions,
But to acknowledge their shared humanity.
And see if you can offer the simplest form of kindness you can manage.
May you find clarity.
May you know moments of peace.
May you be free from unnecessary suffering.
May you find clarity.
May you know moments of peace.
May you be free from unnecessary suffering.
If this feels too much,
It's okay to simply wish them well in the abstract,
Without forcing warmth.
Allow the field of your awareness to include everyone now,
Those close to you,
Strangers,
And even yourself.
Like many threads woven into the same fabric,
Rest for a few breaths in this awareness.
When you're ready,
Gently return to the present moment,
Carrying the possibility of kindness into the rest of your day.
Thank you for trusting me to guide you today,
And I hope to see you here again sometime.
Namaste.
