Coming now to sit.
Entering into our meditation.
Setting your intention to be here present and alert.
Taking a few moments to settle into your favorite meditation posture.
Sitting as tall as you can with the least amount of effort.
Back upright,
Aligned,
Body relaxed,
Resilient in the balance between effort and ease.
Beginning with three deep calming breaths.
In through your nose,
Out through your mouth.
Aware of your whole body.
The contact with the surface that supports you.
Feelings within your body.
The sensations of the in-breath and the out-breath.
Softening your forehead,
Eyes,
Cheeks,
Jaw,
Mouth,
Shoulders,
Hands.
Loosening your chest,
Relaxing your lower back,
Releasing your belly and your groin,
Legs,
And feet.
With each exhale,
Releasing any tension or holding that you might find in your body.
Gradually,
Layer by layer,
Breath by breath.
Checking in with your mental posture,
Your equanimity,
A sense of relaxed openness and easygoing-ness,
Accepting that things aren't perfect.
All the sounds,
Sensations,
Emotions,
Thoughts,
Allowing it all to be here,
Present with you in the moment.
Everything is welcome.
Nothing you have to do.
Nothing that needs fixing.
As in the last few sessions,
We'll be using our imaginations to help us.
Anchored in our breath in and out,
We begin by thinking about someone or some people for whom you care for deeply.
Family members,
Close friends.
Bringing to your mind's eye one at a time,
Holding them in your thoughts,
Wishing the best for them,
And perhaps using these phrases to help you.
May you be well.
May you be happy.
May you be safe.
May you be peaceful and at ease.
The exact words are up to you,
And you can replace the pronoun you with their name if that helps hold them in your mind one at a time,
Repeating for each different person.
May you be happy.
May you be well.
May you be safe.
May you be peaceful and at ease.
And if and when your mind wanders,
Which it will,
Smile for noticing,
Congratulations,
And return to your breath,
To the image of the person in your mind's eye,
Repeating your phrases.
May you be happy.
May you be well.
May you be safe.
May you be peaceful and at ease.
Now bring to mind someone or some people that you don't know well,
Or at all.
Someone in the neighborhood.
The local shop.
The mail delivery person.
It doesn't really matter who.
As you think of this person or people,
Imagining them happy,
Content,
At peace,
Repeating your phrases,
May you be happy.
May you be well.
May you be safe.
May you be peaceful and at ease.
Okay,
Let's make this a bit more challenging.
Think of someone or some people that you find a bit difficult,
And try and keep it local.
Perhaps someone you have to interact with in the neighborhood,
At work,
Could even be a beloved family member that sometimes rubs you the wrong way or annoys you.
Try sending even this person compassion and caring thoughts,
Repeating your phrases,
Anchored in your breath.
May you be happy.
May you be well.
May you be safe.
May you be peaceful and at ease.
We work with ourselves next.
See if you can connect to a desire of wanting the best for you.
All your life history,
From youth to today.
All your struggles and triumphs.
All your perceived imperfections.
Accepting that we can be our own harshest critics.
Repeating your phrases,
May I be happy.
May I be well.
May I be safe.
May I be peaceful and at ease.
This one can be hard to stay with,
So when your mind wanders and drifts away,
Smile,
Return to breath,
And begin again.
May I be happy.
May I be well.
May I be safe.
May I be peaceful and at ease.
And expanding your awareness to include those of us who are on the session today.
May her be happy.
May Michael be well.
May Peter be safe.
May Mark be peaceful and at ease.
And expanding your awareness out to include the entire planet.
All the creatures,
Humans,
Animals,
Birds,
Insects,
Rivers,
Oceans.
All of this interconnected.
One great ecosystem.
May we all be happy.
May we all be well.
May we all be safe.
May we all be peaceful and at ease.
Anchored in your breath,
Holding the whole planet in your heart,
Repeating your phrases.
May we all be happy.
May we all be well.
May we all be safe.
May we all be peaceful and at ease.
Namo Myoho Renge Kyo Namo Myoho Renge Kyo I know I am breathing in.
Breathing out.
I know I am breathing out.
Breathing in love.
Breathing out compassion.
Love.
Compassion.
Breathing in gratitude.
Breathing out appreciation.
Gratitude.
Appreciation.
Breathing in.
I know I am connected to all beings and things.
Breathing out.
I am whole and at one with all beings and things.
Connection.
Whole.
Breathing in.
I know I have arrived.
Breathing out.
I am home.
Arrived.
The more often we practice loving kindness,
The deeper it goes and the easier it gets.
After a while,
Cultivating this friendliness and awareness makes us happier and feel more connected to the world around us.
People respond to us differently.
We realize the habit of caring about others is one of the best ways to care about ourselves.
Slowly and gradually beginning to emerge from your meditation.
Releasing and relaxing your meditation posture.
Wiggling your toes and your fingers.
Rolling your ankles and your wrists.
Rubbing your legs.
As you rub your legs,
Rocking side to side.
Back and forth.
Bringing a little motion back into your body.
Reaching behind to your lower back and giving your lower back a massage.
Sliding your hands around to your lower belly.
Gently holding your lower belly.
And offering your affirmations of loving kindness to yourself.
Beginning with the phrase,
I am well.
And hands over your heart.
Offering your phrase,
I am happy.
Loved and loving.
Crossing your arms.
Putting your hands on your opposite shoulders.
Giving yourself a hug.
And as you lightly stroke down your arm from shoulder to elbow a few times.
Offering,
I am safe.
At home.
In my body.
With my breath.
And rubbing your face,
Your forehead,
Your eyes,
Cheeks,
Jaw,
Mouth,
Nose.
Through your hair,
Over your head,
Around to the back of your neck.
Pausing to give your neck and shoulders a massage.
Hands back to your heart.
And back to your belly.
Offering your phrase,
I am peaceful and at ease.
And take a moment to appreciate and be grateful for this gift of self-care that you gave yourself.
And sharing with each other here in our group.
Take these good feelings with you into the rest of your day,
Evening,
Week.
Rubbing the palms of your hands together.
Warming them.
Lightly cupping them over your eyes.
Feeling the warmth of your hands on your face.
And as you breathe in,
Opening your eyes into your hands.
And as you breathe out,
Slowly lowering your hands.
