This is loving kindness or meta meditation practice.
In this practice,
We direct a series of specific phrases or well wishes towards ourselves and then towards others.
Over time this practice strengthens feelings of kindness towards yourself and others,
Helping you to be more compassionate and empathetic.
Even if you don't feel very warm or loving during this practice,
Try not to judge your reactions or lack thereof to the phrases.
The process of engaging in the practice is what matters most.
Every time you repeat a phrase,
It's like throwing a pebble into the water.
Even the smallest pebbles will create ripples.
Get settled into a comfortable position with your feet flat against the floor,
Your hands resting comfortably,
And when you're ready you can gently close your eyes.
Move your awareness to your breath,
Just noticing your breath is moving.
Just noticing breathing in and breathing out for a few moments.
Now I'd like you to focus on your heart.
Tune into the rising and falling sensations of the breath over your heart.
Maybe you can feel your heart beating.
Tune into that sensation for a moment.
If you feel comfortable doing so,
You can place one or both hands over your heart to connect more closely with it.
Begin this practice by directing well-wishes towards yourself.
Repeat these phrases over and over again.
Begin this practice by directing well-wishes towards yourself.
Repeat these phrases silently to yourself,
Holding them gently in awareness.
May I be safe and free from harm.
May I be healthy and well to whatever degree is possible.
May I live with ease.
May I be truly happy.
May I be safe and free from harm.
May I be healthy and well to whatever degree is possible.
May I live with ease.
May I be truly happy.
If you notice that your mind has wandered off,
Simply note where your attention has drifted and without judging or criticizing yourself,
Return to the phrases.
May I be safe and free from harm.
May I be healthy and well to whatever degree is possible.
May I live with ease.
May I be truly happy.
Safe,
Free from harm.
Healthy and well.
Live with ease.
Truly happy.
Now bring to mind someone you care about deeply.
Maybe it's a child,
A parent,
Or a dear friend.
Imagine this person in a way that makes you feel loving and close towards them,
And direct these well-wishes to them.
May you be safe and free from harm.
May you be healthy and well to whatever degree is possible.
May you live with ease.
May you be truly happy.
Imagine this person receiving these well-wishes.
May you be safe and free from harm.
May you be healthy and well to whatever degree is possible.
May you live with ease.
May you be truly happy.
Continue repeating these phrases.
May you be safe and free from harm.
May you be healthy and well to whatever degree is possible.
May you live with ease.
May you be truly happy.
Now call to mind a neutral person.
Someone you feel neither strong positive or negative feelings about.
Maybe it's someone you cross paths with frequently and recognize,
But don't have strong feelings towards.
Like the person who walks their dog past your house,
A neighbor,
Or a cashier or bank teller.
Once you've chosen your neutral person,
Send these well-wishes to them.
May you be safe and free from harm.
May you be healthy and well to whatever degree is possible.
May you live with ease.
May you be truly happy.
May you be safe and free from harm.
May you be healthy and well to whatever degree is possible.
May you live with ease.
May you be truly happy.
If you notice that your mind wanders off at any point,
Just make a note of it and return to these phrases.
May you be safe and free from harm.
May you be healthy and well to whatever degree is possible.
May you live with ease.
May you be truly happy.
Now bring to mind someone you have some difficulty with.
Start with someone mildly difficult for you.
Don't pick the person who's caused you the most pain or difficulty.
Everyone wants to be safe,
Healthy,
And happy.
And just like you,
They've experienced pain and disappointments.
Direct these well-wishes towards this person.
May you be safe and free from harm.
May you be healthy and well to whatever degree is possible.
May you live with ease.
May you be truly happy.
May you be safe and free from harm.
May you be healthy and well to whatever degree is possible.
May you live with ease.
May you be truly happy.
May you be safe and free from harm.
May you be healthy and well to whatever degree is possible.
May you live with ease.
May you be truly happy.
Now extend the scope of these well-wishes to everyone in your community,
City,
Country,
And the whole world.
May everyone be safe and free from harm.
May everyone be healthy and well to whatever degree is possible.
May everyone live with ease.
May everyone be truly happy.
Preparing to end this practice,
Feel your feet against the floor,
Your hands in your lap,
And take a few nice,
Deep breaths.
When you're ready,
Gently open your eyes and bring your full awareness back into the room where you are right now.
