Find a position that is relaxing and comfortable for you,
Perhaps lying down or sitting slightly forward so your back comes away from the back of the chair and allowing your spine to follow its natural curves and be self-supporting.
And closing your eyes if that's okay,
Or having a gentle unfixed gaze out in front of you.
Begin by gently bringing a warm,
Kind and curious awareness to the physical sensations of your abdomen as it naturally rises and falls with each breath.
Simply following the natural rhythm of the breath,
Not trying to change anything,
Just observing the natural flow.
And now expanding this warm,
Kind and curious awareness to the whole body,
Slowly scanning the body and noticing any feelings or sensations that may arise.
Starting off with the head,
The neck,
Shoulders,
Both arms,
Perhaps observing some tingling sensations in the hands.
Gently moving to the chest,
The abdomen,
The upper,
Middle,
And lower back,
Your entire torso,
The upper and lower legs,
And all the way down to your ankles and your feet.
And now,
If you wish,
Putting a hand over your heart or another location on your body that feels soothing as a gentle reminder to bring not only awareness,
But loving or kind awareness to our experience and ourselves as much as feels comfortable.
And now bringing to mind a person or other living being who naturally makes you smile.
Someone who you love unconditionally,
Unconditionally and feel comfortable around.
Whoever naturally brings happiness to your heart.
It could be a family member,
A friend,
Or maybe even a pet.
Just letting yourself feel what it's like to be in that being's presence,
Exploring how you might usually feel around them,
Simply building a picture of them in your mind's eye.
And recognizing how this being wishes to be happy and free from suffering,
Just like you and every other living being.
And so gently directing some phrases towards this being and repeating the phrases silently and softly as you wish them well.
And just taking a moment to pause after each phrase and allow the words to softly settle in your mind and your heart.
May you be safe.
May you be safe.
May you be peaceful.
May you be peaceful.
May you be healthy.
May you be healthy.
And may you live with ease.
May you live with ease.
Repeating those phrases over and noticing any thoughts or feelings of warmth and kindness that may arise.
We're not trying to force anything here.
Simply becoming aware of any thoughts and feelings without judgment.
And if your mind has wandered,
Returning to the phrases and the image of the loved one you have in mind as you wish them well.
Savoring any warm feelings that arise and just taking your time.
And now adding yourself to your circle of goodwill.
Perhaps putting your hand over your heart and feeling the warmth and gentle pressure of your hand for just a moment or for the rest of the meditation as you gently repeat these phrases.
May we be safe.
May we be safe.
May we be peaceful.
May we be peaceful.
May we be healthy.
May we be healthy.
May we live with ease.
May we live with ease.
Now as best you can,
Try to expand the feelings you have towards this loved one to yourself.
Visualizing your whole body in your mind's eye as you bring this sense of warmth and kindness to yourself.
You might find it difficult to wish yourself well.
So perhaps it might help to think that by wishing yourself well,
Having better well-being,
You'll be more able to help those around you.
So allowing yourself to feel love and acceptance for yourself,
Allowing yourself to be exactly as you are.
Now gently repeating the following phrases.
May I be safe.
May I be safe.
May I be peaceful.
May I be peaceful.
May I be healthy.
May I be healthy.
May I live with ease.
May I live with ease.
Continuing to repeat the phrases.
Perhaps there are different phrases that might connect you more to wishing yourself well.
So taking a moment now to see if you can offer yourself some words that you would like to hear from others,
Or that perhaps you would offer to others.
Or you can continue to use the phrasing that we've been using so far,
If nothing else comes to mind.
Finally,
Observing a few breaths and just resting quietly in your own body,
Savoring the goodwill and compassion that flows naturally from your own heart.
And knowing that you can return to the phrases any time that you wish.
And as we gently bring this practice to a close,
Perhaps gradually beginning to move your fingers and your toes,
And noticing the sounds around you as well.
And if they're closed,
Just slowly opening your eyes now as you bring this meditation to an end.
