Please close your eyes and take a moment to simply observe your breath.
Not forcing or changing anything.
Just observe the natural flow of your breath and bring awareness into your posture,
Mindfulness of your posture.
Perhaps add loving kindness to the area of your body you feel tense.
Perhaps there could be tension in your chest,
Perhaps in your spine,
Or perhaps in your face.
Send love and just relax.
And now cultivate a wish and silently repeating a mantra in your heart.
May I be happy.
May I enjoy happiness and the roots of happiness.
Just arouse that feeling of love and kindness towards oneself.
Repeating this mantra silently in your heart.
May I be happy.
May I enjoy happiness and the roots of happiness.
Sincerely,
From your heart,
Wish,
May I enjoy happiness and the roots of happiness.
And now bring into your mind a person you are truly grateful for you in your life.
A person you are truly grateful in your life.
And arouse the wish,
The sincere wish.
May they enjoy happiness and the roots of happiness.
And if you want to go back and forth between yourself and this person or this people,
That's okay.
We'll spend quite a bit of time with this.
Sincerely,
You can say their name silently in your mind.
By contemplating in this way,
May the love and gratitude that you feel for this person or this people,
May it expand and grow and may it get stronger.
When this feels genuine,
When it feels true,
You can really feel gratitude and love.
Get that out.
Now to your good friend,
Say their name.
Say their names and wish they enjoy happiness and the roots of happiness.
And when you feel ready,
Radiate out further to people who you feel neutral about.
You can say their names,
Visualize their faces or just have a general sense and wish that they enjoy happiness and the roots of happiness.
And when you feel ready,
Extend further to people that you feel negative feelings towards.
When you have a difficult relationship with or someone you find it challenging to deal with,
You can visualize their faces or you can say their names.
And arouse that wish that they enjoy happiness and the roots of happiness.
And when you feel ready,
Wish may I be free of suffering and the root of suffering.
May this person I love be free of suffering and the root of suffering.
And my good friend and neutral people and the one whom I feel negativity towards,
May we all be free from suffering and the root of suffering.
May we all be free from suffering and the root of suffering.
And keep touching back into this feeling that you have for your loved one,
Yourself and see if you can spread it out,
Radiate it out.
And when you feel ready,
Radiate this sincere wish,
This feeling of love and gratitude,
This feeling of wishing for beings to enjoy happiness and the root of happiness.
And spread it out to all beings everywhere.
Just have a sense of this feeling of love radiating out,
Unlimited friendliness radiating out in all directions.
And then in this atmosphere of loving kindness and unlimited friendliness,
In this atmosphere of maitri,
Just return to your breath.
Feel your body and feel these sensations of loving kindness.
And gently you can open your eyes.
