I want you to find a comfortable position wherever you're at.
And you can sit upright,
Yet relaxed and just feel your feet on the ground.
And gently close your eyes.
Allow your arms to rest gently.
Bring your awareness to the breath.
Ah.
As you breathe in,
Be aware of breathing in.
As you breathe out,
Be aware of breathing out.
Just bring full awareness to the act of breathing.
Allowing the breath to be natural and easy.
Now breathe into your heart center.
See if you can generate feelings of warmth and friendliness to yourself.
Infuse yourself with loving kindness.
Allow warmth to flood through your body.
Bathe yourself in nurturing feelings like love and acceptance,
Kindness and compassion.
Repeat the following phrases silently to yourself.
May I be happy.
May I be safe.
May I be healthy.
May I live with ease.
May I be happy.
May I be safe.
May I be healthy.
May I live with ease.
Now envision someone you have warm affectionate feelings towards.
Someone who makes you happy the moment you think of them.
Picture that person and hold them in your awareness.
Once you get a feeling for their loving presence,
Extend feelings of loving kindness to them.
If you like,
You can include more than one person in your thoughts.
Extending kindness to anyone who warms your heart.
Repeat the following phrases.
May you be happy.
May you be safe.
May you be healthy.
May you live with ease.
May you be happy.
May you be safe.
May you be safe.
May you be healthy.
May you live with ease.
Now bring to mind an image of someone you have neutral feelings for.
Perhaps it's a neighbor you occasionally see or a stranger at the grocery store.
Visualize this person in your mind and send out feelings of loving kindness to them.
Repeat the following phrases.
May you be happy.
May you be happy.
May you be safe.
May you be healthy.
May you live with ease.
May you be happy.
May you be safe.
May you be healthy.
May you live with ease.
Now visualize someone you regard as a difficult person.
Someone who bothers you,
Hurt you,
Or has caused you pain,
But for whom you would still wish safety.
But for whom you would still wish safety,
Well-being,
And ease.
As best as you can and only to the degree that you feel able.
Extend loving kindness and compassion to them as well.
Repeat the following phrases if it feels accessible.
May you be happy.
May you be safe.
May you be healthy.
May you live with ease.
And lastly,
We'll extend warm wishes out to all beings.
You can focus your attention on people in your community or all over the world.
Extend affection without boundaries or limits.
Starting loving kindness in all directions.
Notice how it feels to open the heart.
How it feels to generate and share loving kindness with yourself and others.
Repeating the phrases,
May we be happy.
May we be safe.
May we be healthy.
May we live with ease.
May we be happy.
May we be safe.
May we be healthy.
May we be healthy.
May we live with ease.
And then when you're ready,
I invite you to bring your attention back to the room.
Move your fingers and your toes.
Shug your shoulders and slowly open your eyes.
Bring the state of loving kindness with you into the day.
