You can begin by sitting in a comfortable position,
Closing your eyes,
Sitting with your back erect without being strained or over-arched.
Let the sound of the bell take a moment to settle into your breathing and bring your attention to the sound of the bell.
Take a few deep breaths and relax your body.
Feel your energies settle into your body and into the moment.
See if certain phrases emerge from your heart that express what you wish most deeply for yourself,
Not just for today,
But in a long-lasting way.
Phrases that are big enough and general enough that you can ultimately wish them for all of life,
For all beings everywhere.
Some phrases may be things like,
May I live in safety,
May I be happy,
May I be healthy,
May I live with ease.
You can gently repeat these phrases over and over again.
Have your mind rest in the phrases and whenever you find your attention has wandered,
Don't worry.
Just use it as an opportunity to bring your attention and awareness back to the phrases.
When you recognize you've lost touch with the moment,
Gently let go and begin again.
Bringing your awareness to yourself,
Imagining yourself,
Being cared for.
You may say the phrases,
May I live in safety,
May I be happy,
May I be healthy,
May I live with ease,
May I be free from suffering,
May I be at peace,
May I find success in all the things that bring me satisfaction.
Calling to mind somebody that you care about,
A good friend,
Or someone who's helped you in your life,
Someone who inspires you.
You may visualize them,
Say their name to yourself,
Get a feeling for their presence,
And then direct the phrases of loving kindness to them.
May you live in safety,
Be happy,
Be healthy,
And live with ease.
May you be free from suffering.
May you be at peace.
May you find success in the things that will bring you satisfaction.
Call to mind someone you know who's having a difficult time right now.
They may have experienced a loss,
Be going through a painful time,
A difficult situation.
If someone like that comes to mind,
Bring them into your awareness.
If you can,
Imagine them sitting in front of you.
You may wish to say their name,
Get a feeling for their presence,
And offer the phrases of loving kindness to them.
May you live in safety,
Be happy,
Be healthy,
Live with ease.
May you be free from suffering.
May you be at peace.
May you find success in all the things that bring you satisfaction.
