Find a comfortable but alert position in which to sit.
Now,
As you allow your eyes to gently close,
Pay attention to the body and see if there are any minor adjustments that will help you maintain the position throughout this meditation.
Rest your hands comfortably on your legs or in your lap.
We're going to start with a few minutes of concentration practice just to help our minds settle and arrive in our present time experience.
Let your breathing be natural and find that place in your body where you can connect with the breath.
It might be in the belly where you can feel the expansion and contraction as the body breathes.
Or maybe you're noticing the rising and falling in the chest as the body inhales and exhales.
Perhaps it's at the nostrils or the back of the throat as you feel the air as it comes and goes.
Just know your breathing.
Relaxing on the in-breath,
Relaxing on the out-breath.
Let's go.
Let's go.
Let's go.
You may notice the mind wandering and that's absolutely okay.
It offers us an opportunity to nurture mindfulness and concentration.
Each time we notice the mind wandering,
We're strengthening our ability to recognise our present experience.
And each time we bring the mind back to the breath,
We're strengthening our ability to concentrate.
Concentrate this as a gift rather than a problem.
Let's go.
Let's go.
Now let's begin offering matter and loving kindness to yourself.
We start with ourselves because without loving ourselves,
It's almost impossible to love others.
Breathe gently and silently repeat the following phrases.
Or you can make them your own,
Your own communications of a kind and friendly intention.
May I be filled with loving kindness.
May I be safe from inner and outer dangers.
May I be well in body,
Heart and mind.
May I be at ease and happy.
Continue to repeat these phrases,
Perhaps picturing yourself receiving them.
If that's difficult,
It can sometimes help to picture ourselves as a child receiving this love.
Feelings contrary to loving kindness like irritation,
Anger or doubt may come up for you.
If this does happen,
Be patient with yourself,
Allowing whatever arises to be received in the spirit of kindness and compassion.
And then simply return to the phrases.
May I be filled with loving kindness.
May I be safe from inner and outer dangers.
May I be well in body,
Heart and mind.
May I be at ease and happy.
May I be well in body,
Heart and mind.
May I be well in body,
Heart and mind.
May I be well in body,
Heart and mind.
May I be well in body,
Heart and mind.
May I be well in body,
Heart and mind.
Now let's bring to mind someone who has benefited you or been especially kind.
This may be a loved one,
A friend,
A teacher or mentor.
As this person comes to mind,
Tune into your natural desire to see this person happy,
Free from suffering and at ease with life.
Begin to offer this person the same phrases of loving kindness and care.
May you be filled with loving kindness.
May you be safe from inner and outer dangers.
May you be well in body,
Heart and mind.
May you be at ease and happy.
May I be well in body,
Heart and mind.
May I be well in body,
Heart and mind.
May I be well in body,
Heart and mind.
Let this person go and bring to mind a neutral person.
This is someone you see,
Maybe regularly,
But don't know very well.
It could be someone who works somewhere you go a lot or someone you work with,
Maybe a person you've seen at meetings or perhaps a neighbour.
Although you don't know this person well,
You can recognise that just as you wish to be happy,
This person also wants to be happy.
You don't need to know what their happiness looks like.
And again,
Offer this person the phrases of loving kindness.
May you be filled with loving kindness.
May you be safe from inner and outer dangers.
May you be well in body,
Heart and mind.
May you be at ease and happy.
May I be well in body,
Heart and mind.
May I be well in body,
Heart and mind.
Now,
Letting this neutral person go.
Think of someone whom you find difficult or towards whom you feel resentment,
Hurt or jealousy.
You might not want to pick the most difficult person in your life.
Instead choose someone who's currently agitating or annoying you.
Again,
Offer the phrases of loving kindness.
Being aware that just as you wish to be happy and free from harm,
So do even the most difficult or troublesome people.
May you be filled with loving kindness.
May you be safe from inner and outer dangers.
May you be well in body,
Heart and mind.
May you be at ease and happy.
May I be well in body,
Heart and mind.
May I be well in body,
Heart and mind.
Letting this difficult person go.
Try to expand your well wishes as wide as you can imagine to your family,
Your friends,
Your community,
Your city,
Your country,
To all beings on earth.
Notice the immense depth of your own heart as you offer these phrases.
May all beings be filled with loving kindness.
May all beings be safe from inner and outer dangers.
May all beings be well in body,
Heart and mind.
May all beings be at ease and happy.
Now,
Letting go of all thoughts of others.
Bring your focus back to your own body,
Mind and heart.
Notice any discomfort,
Tension or difficulty you're experiencing.
Notice if you're experiencing any new lightness,
Warmth,
Relaxation or joy.
Then whenever you're ready,
Allow your eyes to open and gently return your attention to the space around you.
