Find a comfortable place to sit where you won't be distracted for the next several moments.
If you're in a chair,
Sit back with your feet on the floor.
Try to keep your back as straight as possible.
If you feel comfortable where you are,
Close your eyes.
Take three deep breaths,
Inhaling through the nostrils and exhaling through the mouth.
Inhale through the nostrils,
Exhale through the mouth,
And then return to your normal breathing pattern.
To begin,
Call yourself to mind.
See yourself as you are today,
Or visualize yourself as a young child.
Hold yourself in your mind's eye,
Compassionately,
And send these three phrases of loving kindness to yourself.
May I be safe.
May I be happy.
May I be at peace.
Repeat this to yourself three times.
May I be safe.
May I be happy.
May I be at peace.
Next,
Bring to mind someone who has supported you.
This could be a teacher,
Mentor,
Family member,
Friend,
Or someone else.
But this person has been there for you,
Supporting you when you most needed it.
See this person clearly in your mind and send them the phrases of loving kindness.
May you be safe.
May you be happy.
May you be at peace.
Repeat this to yourself three times,
Keeping that person who has supported you in your mind.
May you be safe.
May you be happy.
May you be at peace.
Now bring to mind someone you love and care for deeply.
Perhaps this is a partner,
Spouse,
Child,
Or someone else.
And send them the three phrases of loving kindness.
May you be safe.
May you be happy.
May you be at peace.
Repeat this to yourself,
Holding in your mind's eye someone you care for and love deeply.
May you be safe.
May you be happy.
May you be at peace.
Now recall a neutral person.
This is someone you see from time to time,
But whom you don't have strong feelings of like or dislike.
It might be someone you see at your local coffee shop,
Grocery store.
It could be your male person or a neighbor.
But see them clearly in your mind and send them the three phrases of loving kindness.
May you be safe.
May you be happy.
May you be at peace.
Repeat this to yourself three times,
Envisioning that neutral person that you've called to mind.
May you be safe.
May you be happy.
May you be at peace.
Finally,
Bring to mind all beings everywhere.
Visualize the world,
Your local community,
People both near and far,
As well as all animals and plants.
Send all beings everywhere the three phrases of loving kindness.
May we be safe.
May we be happy.
May we be at peace.
Repeat this phrase to yourself three times,
Keeping in your mind's eye all beings everywhere.
May we be safe.
May we be happy.
May we be at peace.
And now visualize the room where you're sitting.
See the walls,
The ceiling,
And floor.
See yourself sitting in the room.
Take three deep breaths,
Inhaling through the nose and exhaling through the mouth.
Inhaling through the nose and exhaling through the mouth.
And now begin to wiggle your fingers and toes,
Bringing movement back to the body.
And when you're ready,
Slowly open your eyes.
