For this practice you can be sitting,
Standing,
Lying down.
You may have your eyes closed or your eyes open with just a soft focus ahead of you.
Whichever of these allows you to feel comfortable and allows you to focus.
So just turning your attention to your natural breath.
Noticing the back and forth as you breathe in and breathe out.
And noticing how it is to be yourself right now in this moment.
Without any expectation,
Just noticing how it is.
And reflecting on some of the challenges in your life.
Not in a heavy way,
But just acknowledging some of the things that you are working with,
Just to be aware of them.
And as you hold yourself in mind,
With a heartfelt wish saying to yourself,
May I be happy and peaceful.
May I be healthy and at ease.
May I be able to take care of myself joyfully.
May I possess the patience,
Courage,
Wisdom and determination to meet the challenges of my life.
Really sending that wish to be well to yourself.
That meta loving kindness,
Even if other things are coming up in this moment too.
And now bringing to mind a person in your life that you respect.
Knowing that like you,
This person is human and has challenges and difficulties in their life.
Take a moment to reflect on what they might be.
And holding this person in mind saying to yourself,
May this person I respect be happy and peaceful.
May this person I respect be healthy and at ease.
May this person I respect be able to take care of themselves joyfully.
May this person I respect possess the patience,
Courage,
Wisdom and determination to meet the challenges of their life.
Sending that sincere well-wish,
That meta to that person.
And now bringing to mind a neutral person.
So someone that you don't know well,
Perhaps you see them from time to time in your locality.
You might not know their difficulties but like you they are human.
Try to imagine what their difficulties might be.
And saying to yourself,
May this neutral person be happy and peaceful.
May this neutral person be healthy and at ease.
May this neutral person be able to take care of themselves joyfully.
May this neutral person possess the patience,
Courage,
Wisdom and determination to meet the challenges of their life.
Sending this meta,
This wish to be well to this neutral person.
And now considering all beings,
The largest,
The smallest,
The smartest,
The most simple.
And holding in your heart that universal nature of suffering.
And saying to yourself,
May all beings be happy and peaceful.
May all beings be healthy and at ease.
May all beings be able to take care of themselves joyfully.
May all beings possess the patience,
Courage,
Wisdom and determination to meet the challenges of their life.
Sending out that loving kindness,
Wish to be well to all beings.
Wishing all beings to be well.
And now coming back to yourself.
Noticing the commonalities between you and all beings.
And once again saying to yourself,
May I be happy and peaceful.
May I be healthy and at ease.
May I be able to take care of myself joyfully.
May I possess the patience,
Courage,
Wisdom and determination to meet the challenges of my life.
Really taking a moment to send that to yourself.
That meta,
Loving kindness,
Wish to be well.
