You choosing a comfortable position,
Sitting or lying,
Bringing your awareness to your body as it is right now,
Noticing the sensations of contact between body and surfaces supporting you,
As we receive those sensations,
Connecting with this sense of being supported,
Acknowledging what's here for you right now in the mind and body,
Sensations in the body,
Feelings or emotions,
Thoughts coming and going in the mind,
Turning towards our experience,
Allowing it to be just as it is,
And then gathering the attention and focusing now on the sensations of breathing,
Noticing where you feel the breath movements in the body,
Connecting with the sensations of the air coming in and the air moving out.
Allowing ourselves to be held by the soothing rhythm of the breath.
And allowing a kind wish to emerge for ourselves right now,
Based on our deeper needs,
Our feelings.
There may be a specific phrase that comes to mind,
Connecting well with yourself right now.
We may use one of the traditional phrases,
Meeting the deeper needs of all of us.
May I feel safe.
May I feel healthy.
May I feel happy.
May I be at ease.
Allowing the phrases to flow with the breath throughout the body.
May I feel safe.
May I feel healthy.
May I feel happy.
May I feel at ease.
May I feel at ease.
And now choosing a group you belong to,
For instance your family,
Your colleagues at work,
A sports club,
Your meditation group,
The people in your street or your village town.
What would be a kind wish to this group?
Gently repeating the wish on the rhythm of the breath.
May we feel safe.
May we feel healthy.
May we feel happy.
May we feel at ease.
You may use another wish you feel connects well with the group that you have in mind.
Or continue with the traditional phrases.
Repeating the wish with the rhythm of the breath or independently from it.
As phrases,
As words or as an energy intention.
Expanding to other groups you belong to as you feel ready.
May I feel at ease.
May I feel at ease.
And now moving on to other groups.
Perhaps groups that were in the news or that you heard about from others.
People in different countries and different parts of the world.
Men,
Women,
Children,
Elderly,
Groups of animals.
There is no need to strive at including everyone.
If you feel overwhelmed,
Powerless or insignificant you can always return to self compassion before continuing with a new group as you feel ready.
If you find it difficult to connect with a group you can focus in on the face of one individual in this group.
Perhaps who you know from TV or a media photograph.
Imagine your eyes meet and realize this human being wishes for happiness and freedom from suffering just like yourself.
Sending kindness or compassion to this person.
Then zooming out again and sending kindness to the whole group.
May you be free from suffering.
May you feel at ease.
May you find peace and harmony.
May you be free from suffering.
If it helps zooming in on the face of one individual in this group,
Perhaps seen on TV or a media photograph.
Imagine your eyes meet and realize this human being wishes for happiness and freedom from suffering just like yourself.
Sending kindness or compassion to this person.
Then zooming out again and sending kindness to the whole group.
May you be free from suffering.
May you feel at ease.
May you find peace and harmony.
If doubt arises whether your wishing will have any effect whatsoever,
Notice your thoughts and feelings.
Whether others will be affected can remain an open question.
You may notice effects in yourself.
There are no wrong experiences.
Mindfully acknowledging what shows itself.
Feeling free to send kindness to yourself until you feel space to return to groups again.
You can conclude the practice with kindness to all beings,
Humans,
Animals,
Plants and trees wherever in the universe whether living in the past,
Present or future.
The practice is boundless because our imaginative minds and tender hearts are boundless.
May all beings feel safe.
May all beings feel healthy.
May all beings feel happy.
May all beings feel at ease.
May all beings live in peace with themselves and with each other.
May all beings feel safe.
May all beings feel healthy.
May all beings feel happy.
May all beings be at ease.
May all beings live in peace with themselves and each other.
May all beings feel safe.
May all beings be at ease.
May all beings be at ease.
