Befriending practice.
This is a well-wishing practice that strengthens your sense of kindness and friendliness towards yourself and others.
Beginning to sit in a wakeful and dignified upright posture on a cushion or chair with the shoulders relaxed and beginning to ground yourself in the body and intentionally connecting to the movement of the breath in the lower abdomen.
Noticing the gentle stretching of the belly wall with each in and out breath and staying here a little while.
And acknowledging that it is a natural part of life to have moments where we don't feel our best,
Perhaps because of circumstances that we cannot change or just because as human beings we can all have fears and encounter periods of sadness or loneliness.
So this practice helps us intentionally recognize that we all share a series of basic needs as human beings,
That we all want to feel happy,
Safe,
As healthy as possible and live our lives with ease.
Recognizing that you yourself have these needs too.
And so inviting you to start extending the following well-wishes towards yourself by silently reciting.
May I be happy.
May I be safe.
May I be as healthy as it is possible for me.
May I live my life with ease.
Dropping your attention into the body to sense how it feels to wish yourself well.
Recognizing how you are relating to this.
And now moving over to the second part of this practice and bringing to mind a person with whom you have an uncomplicated relationship with.
This could be a loved one,
Family member,
Good friend or a pet.
Somebody you care about unconditionally.
And with your mind's ability holding the image of this person or pet in your awareness,
Beginning to silently recite the following phrases.
May you be happy.
May you be safe.
May you be as healthy as it is possible for you.
May you live your life with ease.
Dropping your attention into the body to sense how it feels to wish this loved one well.
Moving over to the third part of this practice and bringing to mind a stranger.
Somebody you see regularly,
Perhaps in your neighborhood or at work,
But you don't really know.
Someone you feel neutral about.
And seeing this person in front of you with your mind's eye.
And recognizing that this person too has a life full of hopes and fears and shares the same basic needs that you have.
And so silently extending the following well wishes.
May you be happy.
May you be safe.
May you be as healthy as it is possible for you.
May you live your life with ease.
And once again,
Dropping your attention into the body to sense how it feels to wish this person well.
Moving over to the fourth part of this practice and bringing to mind somebody with whom you've been having a difficult relationship.
Perhaps due to an argument,
Disagreement,
Any other reason.
To really try to hold this person's image in your awareness,
The facial features,
The facial expression.
And to recognize that in spite of all your differences,
No matter how he or she appears on the outside,
That this person too wants to be happy,
Just like you.
Wants to feel safe,
Be healthy and live life with as little struggle as possible,
Just like you.
And so silently extending the following well wishes.
May you be happy.
May you be safe.
May you be as healthy as it is possible for you.
May you live your life with ease.
And dropping your attention into the body to sense how it feels to wish this person well.
Realizing yourself that we are not trying to create any special experience,
Just observing what is present.
And should you feel overwhelmed by this practice,
You can always return to the breath to settle yourself once again.
And now over to the final part of this practice,
Which involves extending these same well wishes outwards to all living beings.
Realizing that this includes your loved ones,
Strangers and people you find difficult.
It also includes yourself.
May all beings be happy.
May all beings be safe.
May all beings be healthy.
May all beings live with ease.
And for the last time,
Dropping your attention into the body to sense how it feels to extend these well wishes to all beings near and far.
As we come to the end of this befriending practice,
Turning your attention back to the breath and taking a few deep in and out breaths.
Just noticing how you feel.
