We're going to begin this meditation for the purpose of bringing warmth and goodwill into your life.
I'm going to invite you to sit comfortably in a position that suits your body.
Ideally be in an upright,
Dignified posture.
You may choose to close your eyes or keep them open and let them fall softly,
Unfocused on the floor in front of you.
Lacing your feet in a comfortable position so that they're supported on the floor.
And now,
Taking a few deep breaths to settle into your body and the present moment.
All right.
Take a few more breaths.
And now,
Form an image of yourself sitting here.
Noticing your posture and seeing yourself as if from the outside.
Dropping into your body and noticing what it feels like to inhabit your body today.
All the sensations of your body right here,
Right now.
And now,
Bring to mind a person or other living being who naturally makes you smile.
Whenever you think of this person,
Be it a child,
A relative,
A friend,
A teacher,
A smile naturally arises from within your body.
A person or pet that brings happiness to your heart.
Let yourself feel that person's presence.
With each in-breath,
With each out-breath,
Savor the company of this person or being.
And now,
Recognize how vulnerable this loved one is.
Just like you,
This person or being is subject to sickness,
Aging,
And death.
The impermanence of life.
And also recognize,
Just like you,
This person or being wishes to be happy and free from suffering.
Just like you and every other living being.
So feeling our common vulnerability and our wish to be happy and free from suffering.
Softly repeat the following phrases while keeping an image of your loved one with you.
Feeling the importance of your intention in these words.
May you be happy.
May you be happy.
May you be peaceful and at ease.
May you be peaceful and at ease.
May you be well.
May you be well.
May you be filled with loving kindness.
May you be filled with loving kindness.
Keeping your loved one's image in mind.
Savoring their good company and also feeling the importance of your intention in your words.
You wish for this loved one who naturally makes you smile.
May you be happy.
May you be peaceful and at ease.
May you be well.
May you be filled with loving kindness.
And now expand the goodwill you have in your heart to include yourself.
Bringing yourself into the circle of goodwill.
If you'd like,
You can put your hand over your heart and feel the warmth of your hand.
Bringing yourself into that goodwill and saying,
May you and I both be happy.
May you and I both be peaceful and at ease.
May you and I both be well.
May you and I both be filled with loving kindness.
May you and I both be happy.
May you and I both be peaceful and at ease.
May you and I both be well.
May you and I both be filled with loving kindness.
Though life is not always safe,
May we be safe.
Though we are not always peaceful in our hearts,
May we be peaceful.
Though health and sickness come and go like day and night,
May we be well.
With each in-breath and with each out-breath,
Extending your goodwill to both you and your loved one.
May we be happy.
May we be peaceful and at ease.
May we be well.
May we be filled with loving kindness.
And finally,
Once again visualize your body.
See your whole body in the current posture you're in.
Noticing any sensations,
Holding your hand over your heart if you wish as an expression of goodwill.
The goodwill of all beings to be happy and free from suffering,
A basic desire for all beings.
And noticing any stress or uneasiness that you may be lingering with,
Either physically or emotionally.
And recognizing your wish to be happy and free from suffering,
Offering you kindness and compassion.
May I be happy.
May I be peaceful and at ease.
May I be well.
May I be filled with loving kindness.
May I be happy.
May I be peaceful and at ease.
May I be well.
May I be filled with loving kindness.
Taking a few breaths and just resting quietly.
Taking a few breaths and just resting quietly in your own body.
Savoring the goodwill and compassion that flows naturally from your own heart.
With each in breath and with each out breath,
Bringing an attitude of kindness and compassion to you and your loved ones.
Bu three
