I love like Buddha loves.
I start with myself.
I put a hand on my heart and wish myself well.
Vikram.
I remember Ba,
Her smile and tone of voice when she said my name.
May you be happy,
Vikram.
I repeat it gently a few times.
Then I imagine my best friend.
May you be happy,
Martin.
In my mind,
Martin is already laughing and I smile.
Then I imagine the woman who works in the shop nearby.
I don't know her name.
She has dark,
Short hair.
Her daughter is a hairdresser and does her hair sometimes.
She's mentioned that.
I imagine her having her hair cut by her daughter,
Her head resting in the hands of her daughter.
May you be happy.
Then I imagine someone who is more difficult for me to love.
A politician who seems to dislike people like me.
I think of her full name.
I see her in a debate critical of immigration.
I tense up.
Then I remind myself that she too suffers and wants to be happy.
I say only her given name and wish her well.
May you too be happy.
Then I imagine the whole blue planet as seen from space.
May we all be happy.
See for yourself.
Sit with a straight back,
Alert and relaxed.
Close your eyes or rest your eyes on the ground in front of you.
Find a phrase that you feel expresses loving kindness.
For example,
You can use,
May you be happy.
Start with yourself.
It can be helpful to remember someone you love and who loves you.
That this person,
This being wishes you well.
You can place a hand on your heart.
Maybe you already sense something now with this light touch,
This willingness to be kind to yourself.
In your mind,
Say the phrase that you have chosen,
Perhaps adding your name at the end.
For example,
May you be happy Vikram.
What does this feel?
What are you aware of?
You may not feel particularly loving while doing this meditation,
But then you can at least say to yourself,
May I be kind to myself in this difficulty.
And even if you don't feel kind,
There is an intention and you are practicing.
The cycle of suffering can be broken at any time.
Now imagine someone you love,
Another human,
Animal,
Plant or other being.
You can imagine your loved one sitting in front of you.
In your mind,
Say your chosen phrase of loving kindness,
Perhaps adding their name at the end.
May you be happy.
How does this feel?
What are you aware of?
Then imagine someone you have a more neutral relationship with,
A familiar stranger.
It can be someone from the shop nearby,
A neighbor in your building who you don't know very well,
Someone you've just seen on the street.
In your mind,
Say your chosen phrase of loving kindness.
For example,
May you be happy.
How does this feel?
What are you aware of?
Then imagine someone you have a more difficult relationship with.
Remember that they experience suffering and wants to be happy,
Just like you,
Just like all of us.
Imagine them at an appropriate distance.
In your mind,
Say your chosen phrase of loving kindness,
Perhaps adding their name at the end.
May you too be happy.
How does this feel?
What are you aware of?
Then extend loving kindness to all beings.
For example,
You can imagine our planet seen from space.
In your mind,
Say your chosen phrase of loving kindness.
For example,
May we all be happy.
How does this feel?
What have you become aware of?
How does this feel?
How does this feel?
How does this feel?
