Sit comfortably.
Your eyes can be open,
Half closed,
Or closed.
However you're comfortable,
Relax your body.
The idea is to remain still as you can,
But if you're uncomfortable it's fine to shift your position.
Remember to let go of expectations and be kind to yourself.
Let's begin with a long,
Slow,
Deep breath,
Inhaling slowly through your nostrils,
And exhaling slowly through your nostrils.
And for a few breaths,
Match the length of your inhale with the length of your exhale,
Evening out the breath.
Now allow your breath to be natural,
And continue to breathe your natural rhythm.
Throughout this practice your breath may slow down,
Speed up,
Get deeper,
More shallow,
Or even stop for a minute.
Feel it and let it be just as it is.
With your eyes closed,
You may notice you're more aware of sounds in the environment.
Let's welcome every sound we hear.
The sounds near,
And out in the distance.
Sound is rarely a barrier for any meditation.
Also with your eyes closed,
You may notice you're more aware of how your body is feeling.
Feel your body from the inside out,
Noticing every sensation.
Scan the body from head to toe.
And as you focus on each body part,
Relax each area,
And release any tension you find through the next exhale.
Bring your attention to the rise and fall of your chest.
Imagine looking inward toward your heart.
Let your attention rest there as you continue to naturally breathe.
We'll now begin a heart centered breath practice.
You can imagine your breath as moving into and out of your heart center,
As if it were a doorway to your breath.
In and out of the center of your chest,
See your breath moving.
If you'd like,
You can place one hand over the center of your chest to help you keep your focus there.
Bring to your heart and mind awareness,
Someone you care about deeply.
Be a child,
A parent,
A partner,
Or any being you feel love for,
Or who has been good or inspiring to you.
Get a sense of his or her presence,
And visualize this person,
And silently say their name.
And silently and sincerely offer them loving kindness.
May you be happy.
May you be free from suffering.
May you know peace.
As you repeat these phrases silently with this person you love in mind,
Feel whatever emotions arise.
Whether love,
Sadness,
Bliss,
Gratitude,
Welcome any and all emotions.
Allow your breath to be natural as you continue to offer them loving kindness.
Be aware and present with whatever experience is happening,
Even if it feels like nothing at all.
Now refocus your attention on your heart and continue to breathe naturally.
With the same sincerity you offered your loved one,
Offer the same phrase of compassion to yourself,
Allowing yourself to feel whatever comes up.
When you offer yourself,
May I be happy.
May I be free from suffering.
May I know peace.
You might feel loving emotions or painful feelings,
Or maybe you're not too sure how you're feeling.
Whatever you feel is perfect,
Just as it is.
Now shift your attention and identify a neutral person.
Someone you may have just met.
You may not even know their name.
Someone you've met briefly this week.
A bus driver,
Supermarket cashier,
Delivery person,
Anybody with whom you feel a neutral relationship.
And even if you don't know their name,
Get a sense of this person.
Imagine their face and what they were doing when you encountered them.
And now offer the same phrases of compassion toward this person as you offered toward your loved one and yourself,
Bearing witness to what you feel.
Now scan your body to be sure you're still comfortable and relaxed.
If you need to shift your position,
You can.
Identify now someone whom you may be having difficulty with.
Someone who presents a challenge for you in some way.
And continuing to breathe,
Get a feeling for their presence.
And offer the same phrases of compassion to them.
Notice if you have any difficulty or come up with judgment about them.
If you do,
Just refocus your awareness onto the area around your heart and keep your attention in the present with your intention to wish the person well.
Imagine the person well and happy.
This may be challenging,
But just remember it's a practice.
Maintain a beginner's mind.
Even if they hurt you in the past,
You can't fully know what this person has been through.
Bear witness to what you're feeling,
Whether it's pleasant,
Unpleasant,
Or if you feel numb.
Take your time offering this person the same blessing.
May you be happy.
May you be free from suffering.
May you know peace.
Now identify someone or some group of people that you believe may be suffering or in need.
Perhaps you are moved by those suffering in a natural or man-made disaster.
Or someone going through a tragedy.
You may not even know a specific person personally.
Imagine someone who has some of the same daily concerns as you.
And get a feeling for their presence.
And offer the one suffering the same phrases of compassion.
May you be happy.
May you be free from suffering.
May you know peace.
And keep breathing.
Now reach out to your heart center.
Return your attention to your heart center.
And expand your awareness to include all beings in your immediate environment.
Each one in the room with you.
Extend your blessing to those in your home,
Loved ones,
Friends,
Family,
Acquaintances.
Include the neighbors on your street.
All living beings in your community,
Your country,
And on earth.
Giving them the same loving kindness.
May you be happy.
May you be free from suffering.
May you know peace.
Now bring your attention back to yourself.
And your heart center.
And just as you wish all beings to be well and free from suffering.
For yourself the blessing one more time.
May I be happy.
May I be free from suffering.
May I know peace.
I will now ring the bell to invite us back into this space.
Keeping your eyes closed.
You can gently and gradually come back to this moment.
Allow some deeper breaths.
Bringing your awareness to your body and the environment.
And keeping your eyes closed for a few more minutes.
Enjoy your state of being.
And when you feel complete,
You can open your eyes.
God Bless.
You
