Finding a quiet space,
Somewhere you won't be disturbed.
And when you're ready,
Sitting in a comfortable position with your spine straight,
Either sitting cross-legged on a cushion to elevate your sit bones,
Or sitting in a chair with spine straight,
Feet flat on the floor.
We begin by simply arriving,
Arriving here in this body.
Go ahead and shift or move,
Taking a moment now to allow your body to settle.
You're at ease,
Yet filled with dignity.
Gently closing down your eyes.
Allow the belly and shoulders to soften as we set a clear intention for this practice.
Setting the compass of our hearts.
May this be of benefit.
May this practice be of benefit.
And just feeling the intention land in your body.
Arriving more fully in the body.
Feeling the breath as it moves in and out of your body.
Take a full breath in and a long breath out.
Now placing one or both palms over your heart.
And just feeling the movement,
The beating of your own heart.
Aware of how it's sending oxygen and nutrients to all of the trillions of cells in this body.
Notice how this heart knows exactly what to do to take care of you.
You don't have to control it or make anything happen.
The heart just knows what to do.
So see if you can rest a little more into your heart,
Letting it care for you.
When you're ready,
Calling to mind,
When you're ready,
Calling to mind someone who you love.
Someone who when you think of them,
Your heart immediately opens.
This could be a child,
A dear friend,
A grandparent,
A pet.
Anyone that when you call them to mind,
Your heart.
You might even notice right now a soft smile forming or a warmth in your heart as you think of this being.
As you're ready,
Begin to send them well wishes,
Phrases of loving kindness.
You can repeat the phrases silently or just follow along.
Offering,
May you be peaceful,
Wishing them peace in their life.
May you be happy,
May you be healthy and strong.
May you be filled with loving kindness.
Imagine these wishes traveling across space and time and being received by this loved one and feeling the sensations in your own heart as you continue to send these blessings.
May you be peaceful.
I wish for peace and ease in your life.
May you be happy,
Filled with joy.
May you be healthy and strong.
May you be filled with loving kindness.
I wish this for you.
And now,
Offering this same well wishes to yourself.
It's the most natural thing in the world to want to be peaceful,
Happy and healthy.
So offering to yourself,
May I be peaceful.
Imagining yourself at peace and at ease.
May I be happy.
Imagining yourself happy and joyful.
May I be healthy and strong.
Imagining yourself healthy,
Vital and strong.
May I be filled with loving kindness.
Feel the sensations of loving kindness flowing through your body.
Even if you don't feel anything just now,
Know that you are planting the seeds.
Know that you are planting these seeds that will blossom into greater health and wellbeing.
Inclining your heart and mind in this direction.
May I be peaceful.
May I be happy.
May I be healthy.
May I be filled with loving kindness.
Feeling these blessings land in the body.
With each in-breath,
Receiving more deeply.
Recognizing that just as you want to be happy and healthy,
So too do all beings.
All beings want the same thing.
To be peaceful,
To be safe and to be healthy.
So as you're ready,
Offering these phrases of loving kindness to all beings,
Everywhere,
In all directions.
May all beings be peaceful.
Sending this out above and below,
To the right and the left,
To the front and behind.
May all beings be happy.
May all beings be healthy.
May all beings be filled with loving kindness.
May all beings be free from suffering.
With each exhalation,
Sending this loving kindness out in all directions.
And with each inhalation,
Offering this to yourself.
You are part of all beings.
Exhaling,
Sending loving kindness out in all directions.
Inhaling,
Receiving,
Softening.
Creating these neural pathways of kindness.
And when you're ready,
Gathering your attention back here,
To this one being sitting here.
Resting back into this body that knows how to take care of you.
Again,
Feeling the heart beating,
Feeling the breath breathing,
Oxygenating this body.
Feeling the wholesomeness,
The goodness of inclining our hearts and minds in the direction of greater kindness and greater care.
Perhaps inviting in gratitude for yourself,
For dedicating your time and energy in this way.
There's something within you that already knows all of this.
This wise,
Compassionate place.
So just resting into that part of you and dedicating the merit of this practice that it may be of benefit.
May this be of benefit.
And when you're ready,
Taking an even deeper breath in,
Long breath out.
Knowing that even as this meditation comes to an end,
This care,
This kindness continues moment by moment.
And as you hear the sound of the bells ringing,
Sounding the end of the meditation,
Allow the vibration to flow through the body and merge with your breathing.
