First,
Just finding your sitting posture,
Whatever that is for you today.
Finding to the body its needs and just settling in.
Finding the breath when you're ready.
Finding your body as you just sit here and breathe.
Finding the body with breath and releasing.
Just this.
And now I want you to think of someone you're having trouble with.
They can be someone who's actually in your daily life,
Like a boss or a spouse.
Or someone who's giving you trouble in your mind,
Like an ex who betrayed you or a friend who's done you wrong.
Just thinking of someone you're having trouble with.
And really seeing them in your mind's eye.
And I want you to try to hold them in your mind while I say these next statements.
And just noticing what arises for you.
Not trying to make anything specific or special happen.
Just seeing what happens when you hold your mind on this person while contemplating these sentences.
This person has a body and a mind just like me.
This person has feelings,
Emotions,
And thoughts just like me.
This person has at some point been sad,
Disappointed,
Angry,
Hurt,
Or confused just like me.
This person has in his or her life experienced physical and emotional pain and suffering just like me.
This person wishes to be free from pain and suffering just like me.
This person wishes to be safe,
Healthy,
And loved just like me.
This person wishes to be happy just like me.
I wish for this person to have the strength,
Resources,
And social support to navigate the difficulties in life.
I wish for this person to be free from pain and suffering.
I wish for this person to be happy because this person is a fellow human being just like me.
And now just letting go of the contemplation of the person and returning to your breath.
This simple inflow,
This simple outflow of breath.
And just sitting here and breathing into whatever you might be feeling right now.
Sitting here as long as you like and breathing.
