Hello and welcome to The Daily Insight.
My name is Sharon Salzberg and I'm a teacher here on Insight Timer.
Today's meditation is a traditional practice that focuses on loving kindness and is useful to use when you're feeling a little bit anxious or afraid or when you simply want to connect more deeply.
I'm wishing you a restorative practice.
To do the loving kindness practice,
You can begin by sitting comfortably,
Eyes open or closed,
However you feel most at ease.
Bring your energy,
Your attention into your body.
And begin silently repeating phrases that are an offering,
They're gift giving.
It's a blessing for yourself.
Phrases such as,
May I be safe,
Be happy,
Be healthy,
Live with ease.
Live with ease means in the things of day to day life like livelihood and family,
May not be such a struggle.
May I live with ease.
You don't have to try to fabricate or manufacture a special feeling.
Just gather your attention behind one phrase at a time.
Be there completely.
And then the next.
May I be safe,
Be happy,
Be healthy,
Live with ease.
And if you find your attention has wandered,
You've gotten to the point where you're not feeling anything,
And if you find your attention has wandered,
You've gotten lost in thought,
Spun out in a fantasy or you've fallen asleep,
Really don't worry about it.
See if you can gently let go and with kindness towards yourself,
Bring your attention back to those phrases.
See if you can call to mind a benefactor.
It's someone who's helped you.
Maybe they've helped you directly.
They've helped pick you up when you've fallen down.
Maybe they've inspired you from afar.
You've never met them.
This is the being adult,
Child,
Pet,
Who embodies love for you.
And when you think of them,
You smile.
So if someone like that comes to mind,
You can bring them here.
Get an image of them,
Say their name to yourself,
Get a feeling for their presence,
And offer the phrases of loving kindness to them.
Even if the words don't seem perfect,
It's okay.
They're the vehicle of the heart's energy,
So they're serving us.
May you be safe,
Be happy,
Be healthy,
Live with ease,
Whatever phrases you may be using.
And remember,
Whenever your attention may wander,
It's okay.
You're practicing gently letting go and starting over.
See if you can call to mind someone who's struggling right now.
They're having some difficulty.
Bring them here and offer the phrases of loving kindness to them.
And all beings everywhere,
All people,
All creatures,
All those in existence,
Near and far,
Known and unknown,
May all beings be safe,
Be happy,
Be healthy,
Live with ease.
And when you feel ready,
You can open your eyes and see if you can bring some of this loving energy into your day.
