This is an introduction to loving kindness tapping into both softness and strength in this practice.
Start by finding a comfortable posture.
This could be sitting or lying down or standing.
Once you find this posture,
Do any last wiggles or adjustments before settling into stillness.
Although if you do experience pain at any point from the posture,
Feel free to make any further adjustments during the practice.
And from here,
Find an anchoring sensation in the body.
This could be the movements of the breath or one place in the body that feels supported.
The seat on the cushion or the chair,
The hands resting on the belly or the sides or lap,
Any sensation that is consistent and stable.
Take a moment to anchor the awareness here.
If the mind wanders to thinking or ruminating,
Guide it back to the spot with the same amount of friendliness as you use firmness.
And really take some time to be with this process,
Returning to this place that feels held.
This process may happen 10 times or even 100 times during the practice.
And every time that you invite the attention back,
See if it's possible to not allow the frustrations or annoyance accumulate and become sustained.
If you're aware of this kind of buildup happening through the practice,
See if it's possible to soften there as well.
Inviting the energy and attention back to that place that feels supported and anchored.
As the awareness becomes more centered,
Allow yourself to be with any feeling of comfort here in the body.
And lean into this simple kindness you are doing for yourself,
Kindness in the forms of gentleness and allowing,
In the form of this comfortable posture.
And any time you notice the mind wandering and you bring it back,
Finding a simple kindness in that too,
Kindness in the form of strength and resilience.
And this basic kindness,
Patience or empathy are beyond any concepts of worthiness or deserving.
There's no need to complicate this practice.
Allow it to be simple and unconditional.
Continue to settle into this kindness,
Kindness in allowing,
Kindness in this strength and willpower.
And then find a word for this feeling of ease in the body.
Anyone that works for you.
Then set an intention to bring about a continuance of this feeling.
For example,
May I be at ease or may I dwell in peace.
Silently repeating this intention and allowing some time to digest and embody this wish between each repetition.
If there is any resistance in any form in this exercise,
There's no need to push this resistance away.
Find a sense of welcoming acknowledgement for this difficulty,
Knowing that these mental phenomena and physical tension do not undermine the intentions of kindness.
And find some space to be with this resistance patiently.
Once you feel yourself soften a bit more,
Continue to set the intention,
Repeating silently to yourself.
And finishing that phrase once more.
And then bringing to mind someone quite dear to you and extending this intention and this wish to them as well,
Keeping it simple.
If you notice yourself getting too conceptual with this practice,
Ground the attention back into the body,
Finding an expansion and extension of care and gentleness from here,
From what you already know and feel.
Silently repeating this phrase to yourself with whatever word works best for you.
May they be at ease or may they dwell in peace.
Silently repeating the phrase to yourself.
And repeating this phrase just one more time.
And now bringing to mind someone quite neutral and extending this wish and this intention to them.
Staying close to the body as you extend this kindness.
Bringing the attention to this place of feeling held,
The sensation of spaciousness.
Repeating the phrasing silently to yourself.
May they be at ease.
May they dwell in peace.
Or any wording that works for you.
Repeating this phrase once more.
And invite the presence back into the body,
Into that place that feels held and grounded.
You can bring a slightly more wakeful breath back into the lungs.
You can also invite some little movements in the fingers and maybe the toes.
In a moment you're going to hear one bell chime,
Following the sound until you can't hear it any longer.
And then you can slowly blink the eyes open.
Thank you guys for practicing with me today.
I hope you have a great rest of your day or a good night.
