Loving kindness for self,
Find a comfortable seated position.
Sit upright and close the eyes.
Begin by picturing yourself happy,
Healthy,
And free from all suffering.
If it's hard to picture yourself now as an adult,
Picture yourself as a small child.
Breathe gently and recite inwardly the following phrases.
May I be happy and healthy.
May I be calm and relaxed.
May I be free from all pain and suffering.
Repeating again.
May I be happy and healthy.
May I be calm and relaxed.
May I be free from all pain and suffering.
Continue on your own,
Wishing yourself this loving kindness,
By repeating those three phrases.
If you wish,
You may adjust the words in any way you see fit.
Repeat whatever phrases will best open your heart and that will help permeate that feeling of loving kindness throughout your body and mind.
If the mind wanders away,
Just bring it back to the three phrases.
At times it may seem mechanical or not authentic.
You may even notice feelings of irritation or resistance.
Be patient with yourself.
Be kind to yourself and allow these things to arise.
But keep coming back to the phrases.
Keep inclining your mind towards loving kindness.
Now put down the phrases.
Bring one hand to the center of your chest and just simply hold yourself in compassion.
Allow yourself to be exactly the way you are in this moment.
Just know that by allowing yourself to be just the way you are,
You're cultivating unconditional friendliness towards yourself.
So even if the phrases are not going deep enough,
Just pausing with yourself is enough.
Now lower your hand back down to your lap and let's take one deep breath in the nose and slowly out the mouth.
And when you're ready,
Gently open the eyes.
