So let's begin by settling into a way of sitting in which your body is comfortable and yet also alert,
However you feel most at ease.
And let's go ahead and make that shift of bringing the focus to the body and the breath,
However it's showing up today,
And if it's right,
Letting your eyes close gently.
And in this practice,
We'll be offering phrases of loving-kindness to different parts of ourselves.
We'll center our attention on the gentle repetition of these phrases of well-wishes.
Phrases like,
May you be safe,
Be peaceful,
Be connected,
May you know that you're loved.
You can use these phrases or any phrase that makes sense to you,
And we'll repeat them with enough space and silence,
And in that silence your attention may go to the past or go to the future,
It's okay.
You realize the parts taking you there also want your attention,
And gently let them know you sense them and offer this loving presence to them.
And then return to the target part you were working with originally.
So let's begin.
You can call to mind a part of you that you've already befriended,
A part that may not be totally unburdened,
But one that really likes its job helping you in your life.
If some part like that comes to mind,
Bring them here.
You can get an image of them,
Greet them as they arrive,
However they're showing up.
And as you sense them there,
Get a feeling for their presence,
And offer the phrases of loving kindness to them.
May you be safe,
Be peaceful,
Be connected,
May you know that you're loved,
Or whatever phrases they might be.
And you can bring that to a close and say goodbye,
Letting the image of this part or these parts fade into the background.
And then call to mind a part who's having a difficult time right now.
Bring them here,
And see what happens as you offer the phrases of loving kindness to them.
May you be safe,
Be peaceful,
Be connected,
May you know that you're loved.
And then say goodbye to this part or parts,
Letting them know you'll be back at some point in the future.
And then all parts of you,
All protectors,
All exiles,
All those ones near and far,
Known and unknown,
May all parts be safe,
Be peaceful,
Be connected,
May you know that you're all loved.
And when you feel ready,
You can open your eyes,
If they've been closed,
And see if you can bring some of this energy and sense of connection into your day,
Sharing this loving kindness for others outside of your system.
Enjoy.
