Welcome.
My name's Sim and I'm going to be guiding us on this beautiful,
Important meditation where we hold the intention of loving kindness directed to people everywhere.
We start the practice with the orientation of directing loving kindness towards ourself.
And then moving toward the orientation of loving kindness to others.
You will be invited to sit comfortably,
Settle with your breath and then I will say some words which I invite you to repeat internally.
Throughout the practice,
Sense deeply by observing your body and mind as much as you can.
If at any time you feel a little bit overwhelmed or you find that anger or self-doubt arises,
This is all very normal and we can welcome whatever arises.
It is all part of the practice and can be supportive for your own growth.
If at any time,
However you feel that you would like to finish the practice,
Simply open your eyes and reorientate yourself back into the here and now.
I will ring a bell at the end of the meditation.
So take a few moments right now to get comfortable.
Notice if your legs,
Pelvis and arms are comfortable too.
Leave your torso slightly back and forth,
Very gently,
Paying attention to the alignment of your pelvis,
Back and your head.
Also you might like just to tilt the head back and forth,
Side to side,
To find the best position for your whole body,
So that you may be at ease and comfortable.
Now you might like to feel the different points of contact of the body.
Notice the feet resting on the floor.
Notice the pressure on the thighs.
Notice the contact points on your back.
In this way you're turning your attention to your usual meditation object,
Be that your breath,
Your chest,
Your belly.
Just keeping your attention on your object just for a few moments before we move on.
That's good.
So in your restful space there now,
Holding loving intention and kindness towards yourself.
I'd like you to repeat these words internally after me.
May I be safe from inner and outer harm.
May I be free from fear and the causes of fear.
May I be well in body,
Heart and mind.
May I learn to take care of myself joyfully.
May I be safe from injury.
May I be free from anger,
Fear and anxiety.
May I learn to live in harmony with others.
May I be healthy and strong.
May I be peaceful.
May I be at ease.
And now I'd like you to visualize all beings throughout the lands.
You could include in this people from far away places.
You could also include people living in poverty.
People living in hardship like refugees.
People in war-torn countries.
You also can include animals in danger of extinction.
Animals in general.
Beautiful planet that we share.
So having that sense of holding this intention for all beings everywhere.
And repeating these words internally after me.
May all beings everywhere be safe from inner and outer harm.
May all beings everywhere be free from fear and the causes of fear.
May all beings everywhere be well in body,
Heart and mind.
May all beings everywhere learn to take care of themselves joyfully.
May all beings everywhere be safe from injury.
May all beings everywhere be free from anger,
Fear and anxiety.
May all beings everywhere learn to live in harmony with each other.
May all beings everywhere be healthy and strong.
May all beings everywhere be peaceful and live in ease.
May all beings everywhere be happy and safe.
And so maintaining your attention on your body and mind,
Sensing what is happening.
Welcoming all feelings,
Not just the loving kindness ones.
Sense the whole body breathing.
Seeing weight of the body.
Hearing sounds.
Moving your arms and legs slightly.
Stretch a little.
And when ready,
Open your eyes back in your room fully alert and refreshed.
Thank you.
