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 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.
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 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 and now bring to mind a neutral person in your life.
Someone that you don't know very well.
Someone that perhaps you see from time to time.
Maybe a grocery assistant,
A male person,
Or someone that you see on your daily commute.
You don't feel one way or another towards them.
You simply recognize that just like you,
They wish to be free from suffering and live with ease.
And offering them your warmth and kindness as you gently wish them well.
May you be safe.
May you be safe.
May you be peaceful.
May you be peaceful.
May you be healthy.
May you be healthy.
May you live with ease.
May you live with ease.
And just gently repeating those phrases over and over with a sense of warmth and kindness.
Now,
You may wish to bring to mind someone who you find difficult.
This doesn't have to be the most difficult person in your life.
Just someone who you find difficult from time to time,
Past or present.
And noticing any thoughts or feelings that may arise.
And just trying to observe them with a sense of warmth,
Kindness,
And without judgment.
If you become aware of any intense thoughts or feelings,
You can come back to the breath in the body,
The sensations of the abdomen as it rises and falls with each breath to help anchor yourself.
And now,
As best you can,
Wishing this person well with the following phrases.
Simply observing if you find it more difficult to wish this person well.
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.
And now bringing everyone together.
Yourself,
Your good friend,
The neutral person,
And the person that you find difficult from time to time.
And saying to yourself,
May we be safe.
May we be safe.
May we be peaceful.
May we be peaceful.
May we be healthy.
May we be healthy.
And may we live with ease.
May we live with ease.
And now expanding your warmth and kindness even further outwards.
Imagine it expanding in every direction,
Flowing outwards around your home,
Your neighborhood,
Town or city,
And including all beings.
And then moving your well-wishing outwards towards the rest of the country you are in,
Moving across the borders or the seas,
And across every town,
Village,
And every country all around the globe.
Wishing all beings well with warmth and kindness.
If you wish,
You can imagine there's a golden light coming from your heart,
Glowing outwards all around the world,
Watching mankind glowing with light as you wish them kindness and wellness.
And gently repeat the phrases to yourself.
May all of us be safe.
May all of us be safe.
May all of us be peaceful.
May all of us be peaceful.
And may we live with ease.
May we live with ease.
And just gently repeating those phrases over and over with a sense of warmth and kindness.
And now letting go of wishing yourself wishing yourself and others well.
And simply sitting with a sense of your body,
Noticing how it feels to have spent this time wishing yourself and others well.
And as we gently bring this practice to a close,
Perhaps gradually beginning to move your fingers and your toes,
And just listening to the sounds around you.
And if they're closed,
Just slowly opening your eyes now as you bring this meditation to a close.
Have a wonderfully mindful day.
