Begin by finding a comfortable position.
You can sit upright or lie down,
Whatever feels most supportive for your body right now.
Let your hands rest gently,
And allow your eyes to close if that feels safe for you.
Take a deep breath in through your nose,
And slowly exhale through your mouth.
Do that again,
Inhale and exhale.
Let your body soften,
Let your shoulders drop,
Let your jaw unclench,
And allow yourself to arrive here in this moment.
Now,
Bring your attention to your heart.
You don't need to feel anything specific,
Just gently rest your awareness there.
You can imagine your breath flowing in and out through your chest,
And with each breath,
Create space around your heart.
Let's begin by offering loving kindness to ourselves.
Please repeat the following phrases after me,
Just do it in a way that feels natural to you.
May I be safe.
May I be happy.
May I be healthy.
May I live with ease.
Just take a deep breath again,
Understand if you're new to this,
This may feel awkward or unfamiliar.
Just remember you're just planting a seed of love,
And the more you do this,
The more comfortable you'll feel.
And by doing this,
You're wiring your mind in a way where you'll do this more unconsciously for yourself throughout the day.
These practices are powerful.
So once again,
Repeat after me,
May I be safe.
May I be happy.
May I be healthy.
May I live with ease.
Well done.
And then take another deep breath,
Inhale,
And exhale.
Inhale.
One final time,
May I be safe.
May I be happy.
May I be healthy.
May I live with ease.
Let these words flow toward any part of you that feels tired,
Tense or heavy.
Offer yourself the care you might offer a dear friend.
Now gently bring your mind to someone you care about deeply.
Someone who brings warmth to your heart.
Picture their face or simply hold their name in your mind.
Now once again,
Say out loud these words,
But offer these words to them.
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
Fantastic.
Just breathe gently.
Next bring your mind to someone neutral,
Perhaps a stranger you saw today or someone you don't know well.
No strong feelings,
Just human to human.
And say out loud or in your mind.
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
Now,
If you're ready,
Gently bring your mind to someone you find challenging.
This may not be easy,
So approach this part with patience.
You're not excusing hurt or forgetting boundaries.
Just practicing letting go of the weight of resentment.
And speak out louder in your mind.
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
Breathe into any discomfort,
It's ok to feel what you feel.
Finally,
Imagine expanding this loving kindness outward,
Like ripples on water,
Offering it to your neighbourhood,
Your community,
Your country,
And eventually the whole world.
And as we finish this meditation,
I'd like you to gently begin to return to the room by wiggling your fingers and wiggling your toes.
Take a final deep breath,
And when it feels right,
You can open your eyes.
Carry this kindness with you today,
Even in small ways,
It matters.
