Today,
I will guide you through the tranquility practice of loving-kindness.
But first,
Take a moment to reflect on your intentions.
What brings you to this form of meditation?
It is often our suffering that brings us to practice.
Whether we are living with such things as unattended trauma,
Sorrow,
Fear,
Anxiety,
Or depression,
We come to practice to better care for ourselves and others.
We come to soften a hardened heart.
We come to free ourselves of being enslaved by judgment.
What has inspired you to develop unconditional friendliness?
Reflecting upon our skillful intentions supports us to sustain our efforts.
Once we have done so,
We simply let our intentions go and move into practice.
This tranquility practice is said to support us in our efforts to develop loving-kindness,
Compassion,
Sympathetic joy,
Which is the capacity to rejoice in the happiness of others,
As well as equanimity,
Or even-mindedness,
Qualities that are so dearly needed.
We begin by calling up loving-kindness within ourselves.
If it feels difficult to connect with this within yourself,
Embrace the love you have received from others.
From a close loved one to an acquaintance who once made your day,
We have all been the recipients of love.
We take this love and reflect upon the following aspirations.
May I be safe from inner and outer harm.
May I be healthy in body and mind.
May I be happy in body and mind.
May I live with peace and ease of well-being.
May I be safe from inner and outer harm.
May I be healthy in body and mind.
May I be happy in body and mind.
May I live with peace and ease of well-being.
May I be safe from inner and outer harm.
May I be healthy in body and mind.
May I be happy in body and mind.
May I live with greater peace and ease of well-being.
Now bring to mind a teacher,
A mentor,
Someone who has provided you with skillful guidance.
With gratitude for what we have learned,
We hold these teachers in our hearts and share these aspirations with them.
May you be safe from inner and outer harm.
May you be healthy in body and mind.
May you be happy in body and mind.
May you live with peace and ease of well-being.
May you be safe from inner and outer harm.
May you be healthy in body and mind.
May you be happy in body and mind.
May you live with peace and ease of well-being.
May you be safe from inner and outer harm.
May you be healthy in body and mind.
May you be happy in body and mind.
May you live with greater peace and ease of well-being.
Now we extend our loving kindness further still.
Bring to mind someone that you see in the community.
Perhaps it's not someone you know well,
But that you see them often.
Perhaps they're a service provider,
Someone who you see in the community that works hard and takes their time to care for others.
We need these people,
And they need our love and warmth.
And so we share these aspirations with them.
May you be safe from inner and outer harm.
May you be healthy in body and mind.
May you be happy in body and mind.
May you live with peace and ease of well-being.
May you be safe from inner and outer harm.
May you be healthy in body and mind.
May you be happy in body and mind.
May you live with peace and ease of well-being.
May you be safe from inner and outer harm.
May you be healthy in body and mind.
May you be happy in body and mind.
May you live with greater peace and ease of well-being.
Let us now broaden our love for their still.
Let us bring loving-kindness to a group,
A group that is important to you.
This may be all seniors,
All children.
It may be all those living with AIDS,
Those struggling with addiction,
Those living in poverty.
Bring a group to mind and share these aspirations with them.
May you be safe from inner and outer harm.
May you be healthy in body and mind.
May you be happy in body and mind.
May you live with peace and ease of well-being.
May you be safe from inner and outer harm.
May you be healthy in body and mind.
May you be happy in body and mind.
May you live with peace and ease of well-being.
May you be safe from inner and outer harm.
May you be healthy in body and mind.
May you be happy in body and mind.
May you live with greater peace and ease of well-being.
In the final stage of loving-kindness meditation,
We extend our love outward around the whole world.
For all beings everywhere,
Above,
Below,
Near,
And far on the land and the sky and the sea,
All beings wish to be free of suffering,
To be at ease,
To be joyful.
And so we share these aspirations with all beings everywhere.
May all beings be safe from inner and outer harm.
May they be healthy in body and mind.
May they be happy in body and mind.
May they live with peace and ease of well-being.
May all beings be safe from inner and outer harm.
May they be healthy in body and mind.
May they be happy in body and mind.
May they live with peace and ease of well-being.
May all beings everywhere be safe from inner and outer harm.
May they be healthy in body and mind.
May they be happy in body and mind.
May they live with greater peace and ease of well-being.
May the merit of our practice be to the benefit of all beings.
May all beings be free.
And may our efforts make it so.
