Let's start this loving kindness practice by finding a comfortable position,
Either sitting down or lying on your back,
With your eyes open or closed,
Whichever you prefer.
Let's begin by taking a few deep breaths,
Breathing in through your nose and then out through your mouth.
When you're ready in your own time,
Allow your breath to return to its natural rhythm,
Whatever your body is comfortable with,
Doing naturally in the moment.
Allow yourself to listen to the sounds around you.
Sounds close by and others further away.
Not reacting to these sounds,
Just acknowledging them and letting them be.
From here I'd like you to focus on the physical sensations of your body,
Really feeling into your body,
Noticing how it feels.
Is your body feeling good and relaxed?
Perhaps there are some areas of aches and pains.
Either way not trying to change anything,
Just taking stock of what's currently going on.
Each new breath allow your curiosity in your body to deepen.
I'd like you to allow these bodily sensations to move a little bit more into the background.
Let's begin to offer some loving kindness to ourselves.
I'd like you to start by silently repeating some traditional phrases with me that are designed to evoke a sense of love and acceptance.
Of course if you prefer you can use some of your own phrases here.
It's also worth noting that sometimes these practices can bring to the surface some other emotions than those expected and that that's perfectly normal.
Just allow what may arise to happen without judgment.
So just repeating these phrases silently to yourself.
May I be happy.
May I be healthy.
May I be free from suffering.
May I be happy.
May I be healthy.
May I be free from suffering.
Repeat these phrases with enough space and silence so that their rhythm feels innate inside you.
Like a song of your heart.
If you find your mind wandering be kind to yourself and gently let go of the distraction and return to repeating the phrases without judging yourself.
Try to feel in your body and in your heart the sentiment of these phrases.
May I be happy.
May I be healthy.
May I be free from suffering.
Now I'd like you to call to mind a person that has helped you.
Someone who's been good or kind to you.
Could be a friend or a family member living or past.
It could also be someone you've never met but who inspires you.
Maybe when you think of them you smile.
Imagine an image of this person here with you.
Conjure up a feeling of their presence.
Back then next to you and supporting you.
Now offer these phrases of loving kindness to them.
May you be happy.
May you be healthy.
May you be free from suffering.
May you be happy.
May you be healthy.
May you be free from suffering.
Now I'd like you to call to mind another person.
This time somebody who may be having difficulties at the moment.
Somebody who's been doing it tough.
Send them some loving kindness through these phrases.
May you be happy.
May you be healthy.
May you be free from suffering.
May you be happy.
May you be healthy.
May you be free from suffering.
Now I'd like you to call to mind a difficult person.
Someone with whom you have trouble getting along with.
Perhaps you clash with them or you have arguments.
Whatever it is I'd like you to offer them these phrases of loving kindness.
May you be happy.
May you be healthy.
May you be free from suffering.
If you're finding this one a little more difficult,
Don't despair.
You may need a little bit more loving kindness yourself.
Simply return back to sending yourself some more loving kindness.
Like we did in the first instance.
Now let's send some good wishes to your whole family and all your friends and the community that you live in.
May you all be happy.
May you all be safe.
May you all be free from suffering.
Now let's extend this out to all living creatures that can experience pleasure and pain.
May you all be happy.
May you all be safe.
May you all be free from suffering.
As you go through the rest of your day now with the various encounters and conversations,
See if you can pay attention to whatever's happening quite fully.
Give these people respect and love just as you would do so to yourself.
Now I'd like you to bring your attention now back into the room.
Feeling into your body.
Slowly start to wiggle your toes and fingers.
If your eyes are closed allow them to gently open.
We will draw this meditation to a close.
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