So beginning this practice just relaxing the body,
Taking a few deep breaths and feeling the body relaxing on the out breath,
Letting go of any areas of tension or tightness in the body and just enjoying that sense of relaxation.
The body wants to relax,
Just tuning into that sense of ease in the body and when the body relaxes the mind also tends to relax.
So just noticing and savoring any feelings of spaciousness or calmness,
Peacefulness in the mind and noticing what feels good in the body as well.
So if there's comfort,
The body is comfortable,
If there's warmth in the body,
Maybe in the hands,
Maybe a pleasant silence in the room or if that doesn't feel accessible right now,
If there aren't any obvious pleasant sensations,
Seeing if you can tune into the absence of unpleasant sensations,
Noticing where the body isn't in pain,
Noticing that you're not freezing cold,
Not hungry,
Not thirsty,
Noticing that you have enough air to breathe right now.
So just noticing any signals coming from your body,
Letting you know that things are okay right now,
Things don't have to be perfect,
Just seeing if you can tune into the small pleasures of pleasures of okayness and allowing attention to rest on whatever feels good and is easy to rest attention on and just in tuning into what's good,
What's pleasant in experience,
There's an attitude of kindness towards yourself.
So just resting in that natural wish for yourself to be well,
To be happy,
It's okay to be kind to yourself,
It's okay to feel good,
Just noticing that holding this simple intention of kindness,
Of warmth,
Well-wishing towards yourself does itself feel good and just tuning into your basic goodness,
This essential kindness and love which has always been there.
So just resting with these feelings of ease and comfort and peace and this intention of simple kindness for a little while,
Really allowing these feelings to fill you,
To nourish you,
Imagining these feelings really touching every part of yourself and now imagining that just by intending it you could share these feelings of warmth and peace and love with others,
Radiating them outwards like a radio wave that gets picked up so that other beings can receive and experience these feelings.
So imagining these feelings of well-being,
However you're experiencing well-being right now,
Imagining them shining out,
Pouring out from your heart and holding this wish for the well-being and happiness of all sentient beings.
Your heart is an inexhaustible source of these feelings and imagining them spreading out,
Covering the whole world,
Including,
Embracing everything and everyone,
Every sentient being with this loving kindness,
Those you know and those you don't know,
Those living near and far away,
Those born and to be born.
May all beings be at ease,
May all beings be touched by this kindness and spreading out more infinitely,
Radiating matter outwards to every being in the universe and with a sense that there's nothing this loving kindness could find anywhere that wouldn't be embraced,
Accepted,
Loved by it.
So as the practice comes to an end,
Just tuning into this feeling of loving kindness again,
Feeling it in the body and seeing if you can keep some sense of that feeling in awareness for a while as you continue throughout your day.
