I want to read a verse that I just think is very beautiful.
Happy,
At rest,
May all beings be happy,
At heart.
Whatever beings there may be,
Weak or strong,
Without exception,
Long,
Large,
Middling,
Short,
Subtle,
Gross,
Seen and unseen,
Living near and far,
Born or seeking birth,
May all beings be happy,
At heart.
Let no one deceive another or despise anyone anywhere,
Or,
Through anger or resistance,
Perception,
Wish for another to suffer,
As a mother would risk her life to protect her child,
Her only child.
Even so,
May we cultivate the heart,
Limitlessly,
With regard to all beings,
With good will,
For the entire cosmos.
Cultivate the heart,
Limitlessly,
Above,
Below,
And all around,
Unobstructed,
Without hostility or hatred,
Whether standing,
Walking,
Sitting,
Lying down.
As long as one has banished torpor,
One should be resolved on this mindfulness.
This is called abrahma abiding,
Here and now.
Bring one hand over the other,
The eyes close or soften,
Take a deep breath in,
Let it go with a sigh,
Arriving here and now.
You scan the body,
From feet to crown,
Slowly going through each part of the body,
Noticing where can you relax.
Eyes remain closed or softened,
Throughout.
Your awareness draws to your mind,
And you ask yourself,
What's the quality of my mind right now?
Are there thoughts taking over?
Are there sensations controlling the mind,
Or is there a quality of observation,
A quality of openness,
Receptivity?
Can you be curious,
As you flow to your breath,
Your natural inhale,
Natural exhale,
Where does the breath begin in this moment?
Without thinking,
Where do you first notice the sensation of inhalation?
Can you find a pause between your breaths?
What's it like to be there?
What is the void between breaths?
The hole between thoughts?
What happens?
Flowing through the exhale,
Where does the breath end,
Only to begin again?
Allow your curiosity to flow with this natural inhale,
This pause,
And this exhale.
In your next inhale,
Quietly say to yourself,
May I be happy,
May I be well,
May I be safe,
May I be at peace,
May everyone in this room be happy,
May everyone in this room be well,
May everyone in this room be safe,
May they be peaceful.
Allowing yourself to really imagine these qualities flash over.
May everyone in this town,
City,
Or village be happy.
May they be well.
May they be safe.
May their heart be at peace.
May everyone in this country be happy.
May they be well.
May they be safe.
May they be at peace.
May those in neighboring countries be happy.
May they be well.
May they be safe.
May they find peace.
May everyone on this planet be happy and have the causes for happiness.
May they be well and have the causes for well-being and good health.
May they be safe and have all the conditions for safety available.
May their minds and hearts be at peace.
May all beings everywhere throughout the world,
Seen and unseen,
Known and unknown,
Little or big,
May they be well.
May they be safe.
May they be at peace.
May these four aboves of happiness,
Wellness,
Safety,
Peacefulness encompass all the world.
Take a deep breath in.
And on your exhale,
As you sigh out,
Come back into yourself,
Feeling that peacefulness,
Feeling the radiant happiness that you wish for others,
Feeling the embodiment of wellness,
The inside out.
You're safe.
And for the next few moments,
Just notice what that brief practice has done to your mind and body.
That works for you.
Silently,
Allow yourself to dedicate any goodness that this practice has had on you,
That this practice has had on the world,
Dedicate it to all beings near and far,
Known and unknown.
And may they attain the fruit of practice.
On your next inhale,
Allow the eyes to flutter up and come back.
