Hello,
Paschal Indy here.
First of all,
Finding a comfortable and upright sitting position with our back straight,
Feet on the floor,
Body relaxed and at ease,
Stable like a mountain.
The eyes are open and looking downwards with a soft gaze.
Or closed if we prefer.
And then taking a few deep breaths,
Exhaling fully on the out-breath.
Before breathing naturally with the mouth very slightly open if that feels right,
Just allowing the jaw to relax.
And taking a moment to check in with how we're feeling.
There's not a right thing to feel or a wrong thing to feel,
We're simply noticing.
And reminding ourselves of our intention to remember and strengthen feelings of kindness,
Love and compassion in order to benefit ourselves and who knows,
Maybe benefit others too.
So first,
Sitting and settling the mind for a few moments.
Perhaps by following the breath.
And then bringing to mind someone we care about or love,
Somebody who's shown us some kindness.
It could be a person or it could be a pet.
No need to find a perfect example of love and kindness,
It could just be a single moment in which we felt loved.
Even the simple act of receiving a smile or sharing some food together,
Maybe.
Or just taking a moment to bring a specific time to mind.
Allowing yourself to be moved by this kindness again.
And perhaps reconnecting with those warm,
Cozy,
Loving feelings of being cared for and appreciated.
Making it as real and vivid for yourself as you can.
Maybe some images or a sense of touch or some other sense impression come to mind.
Just letting those feelings come back again,
That gratitude,
That love for that person or pet who's cared for you and shown you some kindness.
And now asking ourselves this,
What is it that we wish for this person or pet?
Not so much possessions and external things,
But how would we like their life to be?
How would we like them to feel inside?
Who'd be wishing for them to have happiness,
Joy and peace in their lives?
More self-acceptance or ease.
To be free from frustration or to have good health and vitality.
Maybe mental and emotional well-being.
Just taking a moment to make it specific.
For this person or pet who's shown us kindness.
And directing all our good wishes and warmth towards this person or pet.
We wish them,
May you be happy,
May you be well,
May you be safe.
Quietly repeating these phrases over and over silently.
May you be happy,
May you be well,
May you be safe.
And imagining all our love and gratitude and warm wishes going out to them.
Being received by them.
Imagining our dear friend deeply happy and well.
How they might be if all our kind wishes for them were fulfilled.
And as we come towards the end of this practice.
Just resting in any feelings of warmth we might have evoked.
Or simply following the breath.
For a moment or two.
Slowly opening our eyes if they've been closed.
And just allowing the mind to rest again for a few moments.
Simply being.
And allowing any feelings of relaxation,
Love or kindness to come with us now into daily life.
As we start to move and stretch again.
And perhaps bringing this exercise back to mind during our day when we encounter others.
Maybe wishing them,
May you be happy,
May you be safe.
May you be happy,
May you be well,
May you be safe.
