The practice of Metta or loving kindness can help you to respond to your own mind with greater friendliness.
Unfortunately,
Our thoughts don't always do what we want them to,
And the body might have some great discomfort.
Loving kindness meditation encourages us to meet those experiences with a caring,
Kind,
And gentle heart.
This helps us see more clearly in our daily life.
In loving kindness practice,
You're not inviting something externally to shift your internal landscape,
But rather you're tuning in to the capacity for care and love that is already present in your heart.
So sit in a comfortable position and gently allow your eyes to close or soften.
And from the beginning of this practice,
Try to bring in kindness towards yourself.
First,
Start to reflect on your body and tune into an attitude of friendliness.
Listen to your body and see if you can move just a little bit to get a little more comfortable.
And then begin by recognizing your own desire to be happy,
To be at peace.
Don't dig into those stories about what might make you happy,
But find a natural desire a wish for ease and comfort within yourself.
And you can say to yourself,
Yes,
I want to be happy.
With this intention in mind,
Begin offering yourself phrases of loving kindness.
As you offer these phrases in your head,
Say them slowly and quietly.
Connect with the intention behind the words,
Even if you don't feel them entirely at this moment.
Say to yourself,
May I be happy?
May I be healthy?
May I be safe?
May I be at ease?
Find a rhythm with the phrases.
You may try offering one phrase with each exhale or with every other exhale.
As you offer the phrases,
Use them as the object of your concentration.
Rest your awareness fully on the phrases and on your deeper intention.
May I be happy?
May I be healthy?
May I be safe?
May I be at ease?
When the mind wanders,
Come back to the phrases in your mind.
Notice any feelings or thoughts of self-judgment or any resistance to self-care.
And do your best to ease any resistance or self-judgment.
And stay with these phrases as long as you feel comfortable.
May I be happy?
May I be healthy?
May I be safe?
May I be at ease?
And when you're ready to end this practice,
Allow yourself to feel any sensation of greater ease and greater kindness towards yourself and tune into this whenever and wherever possible.
Take good care of yourself.
Many blessings.
.
