Welcome to this kindness practice.
Find a position that allows you to be alert and relaxed at the same time.
If you like,
You can close your eyes or soften your gaze without focusing on anything in particular.
Start with three deep breaths.
Now,
Let the natural rhythm of your breath guide you.
Pay attention to your inhale and exhale and say to yourself in silence,
Inhaling,
I am breathing in,
Exhaling,
I am breathing out.
And we will now turn our attention to the silent repetition of certain wishes.
These are an expression of the kindness of our heart.
Classic wishes are,
May you be happy,
May you be healthy,
May you be safe,
May you live with ease.
We will focus on two of these in this meditation.
May you be safe and may you be happy.
If you like,
You can formulate your own statements instead.
To do this,
Choose the two wishes that first arise in your mind.
Notice the feelings that may arise.
You may also place a hand over your heart.
Now,
Recall a person you care deeply about.
You can imagine this person standing in front of you.
Say their name and let a feeling for the presence of this person arise.
See how it feels to direct your two phrases of kindness to that person.
May you be safe,
May you be happy.
If you like,
You can align your wishes with your natural breathing rhythm.
On the inhale,
May you be safe.
And on the exhale,
May you be happy.
If you notice your attention wandering,
Gently and kindly bring it back to the repetition of your wishes for this person.
Inhaling,
May you be safe.
Exhaling,
May you be happy.
Now consider someone that you know,
For whom your feelings are indifferent.
Maybe a person at the checkout in the supermarket or someone from your neighborhood.
Take a moment to feel kindness and warmth for this person.
Now,
Repeat your wishes for them in silence.
Inhaling,
May you be safe.
Exhaling,
May you be happy.
Now,
Think of a person with whom you have difficulties.
This person also wishes to be loved and respected.
Take the time to feel kindness and warmth for this person as well.
Repeat your wishes for them in silence.
Inhale,
May you be safe.
Exhale,
May you be happy.
And finally,
Think of yourself.
Don't ever forget yourself.
Connect with your heart and repeat your wishes for you in silence.
Inhaling,
May I be safe.
Exhaling,
May I be happy.
Feel what effect these wishes have on your body.
What sensations do you perceive?
Can you notice your experiences without changing or judging them?
As we conclude this practice,
Take a deep breath,
Bring your attention back to the outside world,
Gently opening your eyes if they were closed.
Feel free to stretch or move around in any way,
And feel free to take an impulse from this meditation into the rest of your day and connect a breath with wishes of kindness.
You may want to conclude by thanking yourself for the time you took to do this practice.
Thank you.
