So this is a loving,
Kindness meditation.
Taking a few moments to find a comfortable,
Seated position on the floor,
In a chair,
Or even laying down.
Closing the eyes,
If that's comfortable,
Or taking a soft,
Half-receptive gaze.
Bringing the attention to the body,
Sitting or lying,
To the points of contact with the surface that is holding you.
Attending to the sensations inside the body and outside the body,
At the surface of the skin.
And slowly allowing the attention to include the sensations of breathing,
Wherever they are available to you.
And now bringing your attention to the center of your heart.
And you will begin by offering metta to yourself by reciting the following phrases.
May I be safe.
May I be happy.
May I be healthy.
May I ride the wave of my life with ease.
You might find it hard at the beginning to say these words to yourself.
And that's okay.
Try to imagine these words radiating from your heart to every cell in your body.
Continuing to recite these phrases to yourself at a pace that keeps you focused and alert.
May I be safe.
May I be happy.
May I be healthy.
May I ride the wave of my life with ease.
Now bringing to mind someone you care about,
A loved one,
Could be a partner,
A friend,
A family member,
Saying their name,
Imagining them in front of you,
Feeling their presence,
Starting to direct your loving kindness.
Inwards to this person.
And visualizing your words radiating from the center of your heart to every cell in their body.
May you be safe.
May you be happy.
May you be healthy.
May you ride the wave of your life with ease.
Now bringing to mind someone who is neutral to you.
You do not have a certain feeling towards them,
Not negative,
Not positive.
It can be anyone that you've encountered at the grocery store,
On your journeys.
Now bringing to mind someone you care about,
A loved one,
Could be a partner,
A friend,
A family member,
Saying their name,
Imagining them in front of you,
Feeling their presence,
Starting to direct your loving kindness towards this person,
And visualizing your words radiating from the center of your heart to every cell in their body.
May you be safe.
May you be happy.
May you be healthy.
May you ride the wave of your life with ease.
Continuing to recite these phrases to this person.
Noticing if there's a feeling of aversion or indecisiveness when evoking the image of this person,
Of any person as a matter.
And that does not mean you are falling off kindness,
Rather you are leaping forward in your practice as you peel away the layers of self,
Allowing any negative emotions to arise so that you can actively replace them with meta loving kindness.
May we be safe.
May we be happy.
May we be healthy.
May we ride the wave of our life with ease.
And slowly bring your attention back to your body,
Bringing with you the feelings of kindness,
Happiness,
Love,
Well-being,
And compassion.
Gently opening your eyes and carrying these feelings with you as you share it with others.
