Welcome.
Let's begin by finding a steady,
Comfortable position.
Let your hands rest softly,
Your face relax,
And your breath begin to slow.
You may close your eyes if you like or let your gaze rest downward.
Take a nice,
Deep breath in and exhale slowly.
One more nice,
Deep breath in and gently release.
Let the breath move on its own now.
Let the body settle and let your awareness begin to open.
Today's practice is about loving-kindness or metta,
The intentional sending of well-wishes and goodwill to others,
Not as a performance but as a quiet offering from the heart.
We begin by bringing to mind someone you care about deeply,
Someone who makes it easy to feel warmth,
Perhaps a friend,
A mentor,
A beloved relative,
Or an animal companion.
Let them come clearly to mind.
Picture them in your mind's eye or feel their presence.
Notice how it feels in your body to think of them with affection.
Now offer them these phrases silently in your mind.
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
Let the rhythm of the phrases match the rhythm of your breath.
If your attention wanders,
Gently return to your phrases and your person.
Now bring to mind another person,
Perhaps someone neutral,
Maybe a neighbor,
Someone you see but don't know well.
Let them come to mind gently.
Offer the same phrases to this person.
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
Now,
If you feel ready,
Bring to mind someone with whom you've had difficulty.
This is not about forcing forgiveness,
Only practicing the intention to wish them well.
If it feels too hard today,
Return to someone easier.
If it feels okay,
Offer the same phrases.
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
And now widen the circle.
Imagine sending loving-kindness to all beings,
Known and unknown,
Near and far,
Each one wanting peace,
Safety,
And ease.
Repeat once more in silence.
May all beings be safe.
May all beings be happy.
May all beings be healthy.
May all beings live with ease.
Let go of the words now.
Let your breath return to your awareness.
Let the warmth in your heart remain.
When you feel ready,
Begin to return to your body and the space around you.
Now,
Take a final breath in and release.
Open your eyes gently.
See if you can carry this intention of kindness into the rest of your day.
Thank you so much for your practice.
