Let's start by finding a comfortable position either seated or lying down Don't force yourself into the perfect posture Being kind to yourself also means empathizing with your body's needs so whatever you choose to sit into or lie into Just make sure that you're in a position that's comfortable for you Just for the next couple of minutes Once you've relaxed into your comfortable position just close your eyes and take a deep breath as You breathe out Begin to bring your attention to yourself Bring your attention to your heart if you notice any mental blockages or Numbness or Self judgment then place both hands over your heart and Take another deep breath in and out See yourself as you are right now You in the present moment and silently repeat the following words May I be happy?
May I be healthy and strong?
May I be safe and protected from inner and outer harm?
Of suffering may I live in this world peacefully and free from judgment May I live with ease?
Now bring your attention to someone you deeply love It can be any type of someone can be a family member a child an elder a dear friend or even a pet But notice how you feel when you think of this person Does a smile cross your face?
If This person makes you feel warm Then continue to explore that feeling and hold on to it Now as if they were sitting in front of you Repeat the following words May you be happy?
May you be healthy and strong?
May you be safe and protected from inner and outer harm?
May you be free of suffering?
May you live in this world peacefully and free from judgment?
May you live with ease?
Now bring your attention to Someone with whom you feel neutral Not someone you particularly like or dislike Just someone you may have crossed paths with that's neither a friend nor foe It could be a cashier at the grocery store Your local postal worker Someone you see on your daily walk Speak to them as if they were sitting in front of you May you be happy?
May you be healthy and strong?
May you be safe and protected from inner and outer harm?
May you be free of suffering?
May you live in this world peacefully and free from judgment?
May you live with ease?
Bring your awareness to someone with whom you might not like Someone you may feel hostility towards or someone with whom you have a lot of conflict Speak as if they were sitting in front of you May you be happy?
May you be healthy and strong?
May you be safe and protected from inner and outer harm?
May you be free of suffering?
May you live in this world peacefully and free from judgment?
May you be happy?
May you be healthy and strong?
May you live in this world peacefully and free from judgment?
May you live with ease?
We're going to extend this meditation out to the whole world So with your eyes still closed Open your palms and Place them in your laps Resting the back of your hands on your thighs Bring your attention to your family,
Your friends,
Their families,
Their friends Picture groups of people you are familiar with and those who you weren't Picture people in another city,
State,
Country As you repeat the following words May you be happy?
May you be healthy and strong?
May you be safe and protected from inner and outer harm?
May you be free of suffering?
May you live in this world peacefully and free from judgment?
May you live with ease?
Take a deep breath in And audibly exhale out Take another deep breath in through your nose and Clear it with a sigh out Notice how you're feeling after this meditation Take note of any sensations in your body if you're feeling lighter warmer Though the phrases are Simple you sent a lot of compassion into a world that desperately needs it So come back to this meditation whenever you need to and remember to Be gentle with yourself and others today Take another deep juicy breath in Holding at the top and release You can open your eyes whenever you're ready
