So to begin this loving kindness practice,
I invite you to find a comfortable place to calm down.
You can alsofrag y originally discussed a couple of times and then go through the rest of the day andias.
With this gesture of loving kindness,
Opening to comfort.
It might require a little bit of adjusting in your body,
Allowing yourself to feel at ease.
And if it feels appropriate,
You can lie down or finding a comfortable seated posture.
Bringing this quality of mindful attention to the forefront of awareness.
This attention is intentionally present in this moment.
Bringing the quality of an open heart and an open mind to the extent that we're able,
Letting go of judgment of how things should be and opening to how they are.
And I invite you to begin to sense the breath,
Noticing what it feels like to be you in this moment,
Breathing just this one breath.
Beginning to pay attention to where in the body you feel the breath.
Where does the attention naturally fall?
Maybe sensing it in the nose or the chest or the belly.
And you might even intentionally elongate the breath,
Slow it down for a few breaths.
Nice,
Slow,
Long exhale as the body and the mind begin to settle.
And then allowing the breath to return to its natural rhythm and beginning to drop the attention and beginning to drop the attention to the space around the heart,
This heart center.
And imagining that you could breathe in through the heart and breathe out through the heart.
So drawing each breath in through this heart space and out.
And remembering the words of the Dalai Lama,
Love and compassion are necessities,
Not luxuries.
Without them,
Humanity cannot survive.
You might set the intention for this practice,
Opening through this heart space with love,
Opening in a gentle and kind way.
We don't have to force ourselves to feel.
Just setting the intention,
This is a possibility,
To open to love for self,
Love for others,
Love for all beings.
And you might bring to mind now a being,
Could be a person,
Maybe an animal,
A spiritual figure,
That you feel unconditionally loved by.
It could be somebody from childhood or again,
A spiritual figure.
Imagining that this being could be fully present with you right now,
That they could look into your eyes with this unconditional love and that you can sense this unconditional love,
That they love you exactly as you are,
That they see you in all of your perfection.
And as they're present with you,
They offer you these well wishes.
May you be held in loving kindness.
May you be free of suffering and the root of suffering.
May you be healthy and well in body and mind.
May you be peaceful and free.
Just seeing your time and money May you be held in loving kindness.
May you be free of suffering and the root of suffering.
May you be healthy and well in body and mind.
May you be peaceful and free.
May you be held in loving kindness.
May you be free of suffering and the root of suffering.
May you be healthy and well in body and mind.
May you be peaceful and free.
And staying connected to the heart center,
Breathing in and out through the heart.
Imagining that you can now embody the same unconditional love for yourself.
As you offer yourself the same well wishes.
May I be held in loving kindness.
May I be free of suffering and the root of suffering.
May I be healthy and well in body and mind.
May I be peaceful and free.
And remembering that sometimes as we do this practice,
Sometimes we might feel resistance or the opposite arising and this is completely normal.
Just seeing if you can hold that with a loving intention.
Staying connected to the breath,
Breathing in and out through the heart space.
May I be held in loving kindness.
May I be free of suffering and the root of suffering.
May I be healthy and well in body and mind.
May I be peaceful and free.
May I be held in loving kindness.
May I be free of suffering and the root of suffering.
May I be healthy and well in body and mind.
May I be peaceful and free.
And you might take a few moments here to make the practice your own.
Sensing into the words that feel right for you and sending yourself well wishes.
Thank you.
And from this space of self-love beginning to open up,
Opening up the heart outside of ourselves,
Imagining all beings everywhere the same desire for love,
For safety.
Just as we desire these things,
All beings everywhere have the same wish.
As we offer these well wishes to all universal beings.
May all beings everywhere be held in loving kindness.
May all beings be free of suffering and the root of suffering.
May all beings be healthy and well in body and in mind.
May all beings be peaceful and free.
May all universal beings be held in loving kindness.
May all beings be free of suffering and the root of suffering.
May all beings be healthy and well in body and mind.
May all beings be peaceful and free.
Breathing in and out through this heart space.
May all beings everywhere be held in loving kindness.
May all beings be free of suffering and the root of suffering.
May all beings be healthy and well in body and in mind.
May all beings be peaceful and free.
Breathing in and out through the heart space,
Imagining that this heart center could connect with all beings.
As we connect with each other and this connection expands.
May we all be held in loving kindness.
May we all be free of suffering and the root of suffering.
May we all be healthy and well in body and mind.
May we all be peaceful and truly free.
May we all be held in loving kindness.
May we all be free of suffering and the root of suffering.
May we all be healthy and well in body and in mind.
May we all be peaceful and free.
One more time,
May we all be held in loving kindness.
May we all be free of suffering and the root of suffering.
May we all be healthy and well in body and mind.
May we all touch great and natural peace.
And I invite you one more time to make the practice your own.
Offering whatever well wishes you would like to for all beings.
If it feels appropriate,
Sometimes placing a hand on the heart or really connecting to that heart center,
Your deepest intention and offering whatever well wishes feel appropriate for you.
Thank you.
And as we move forward in our day,
We can carry this practice with us.
And remember the words of the Buddha,
Hatred never ceases by hatred.
Hatred only ceases by love.
This is an ancient and eternal law.
Taking a few more heart centered breaths,
Breathing in,
Breathing out.
Planting the seed of this practice and in any moment of your day or your week,
You can reconnect with this.
Sending yourself well wishes,
Sending well wishes to others.
You can use this practice as a refuge.
May we all be held in loving kindness.
May we all touch great and natural peace.
Whenever you're ready,
You can open your eyes if your eyes were closed,
Gently move the body.
And thank you.
You.
