Sit comfortably,
With your spine upright,
Your jaw and your face relaxed.
Let your shoulders drop,
Let your body soften.
Let your mind be at ease.
Don't force anything special to happen.
Just relax,
Breathe normally.
Close your eyes and let your body settle.
Feel the neutral state of your body.
Notice the natural state of the breath.
Not judging,
Just allowing it to be.
Feel the breath rising and falling.
Easy and as it is.
Now picture yourself sitting as if you are looking from an outside perspective.
Picture your body,
The form of your body.
See your face clearly.
And as you see yourself,
Start to direct some loving,
Benevolent attention towards yourself.
We can start by repeating this simple phrase.
May I be happy.
May I be healthy.
May I be free from pain.
May I live my life with ease.
Allow the phrase to come naturally.
Don't try to make anything happen.
May I be happy.
May I be healthy.
May I be free from pain.
May I live my life with ease.
May I be happy.
May I be healthy.
May I be free from pain.
May I live my life with ease.
Now expand your breath and awareness to someone close to you.
Someone who loves you.
Picture their face clearly.
Imagine they're sitting with you right now.
Sitting to your left.
And sending their nurturing intentions towards you.
Loving you.
Caring for you.
Imagine them sending that loving intention towards you.
May you be happy.
May you be healthy.
May you be free from pain.
May you live your life with ease.
May you be happy.
May you be healthy.
May you be free from pain.
May you live your life with ease.
May you be happy.
May you be healthy.
May you be free from pain.
May you live your life with ease.
Now picture another positive person sitting to your right.
It can be the same person as before.
Or another benefactor.
Now direct that loving kindness intention towards them.
May you be happy.
May you be healthy.
May you be free from pain.
May you live your life with ease.
May you be happy.
May you be healthy.
May you be free from pain.
May you live your life with ease.
Now picture an acquaintance in your life.
Someone you know but don't have a deep relationship with.
A neighbor.
A co-worker.
Or someone who serves you coffee.
Picture that person.
See their face clearly.
We wish for this person the same freedom,
Happiness and joy that we wish for ourselves.
In our mind we repeat the phrase.
May you be happy.
May you be healthy.
May you be free from pain.
May you live your life with ease.
May you be happy.
May you be healthy.
May you be free from pain.
May you live your life with ease.
May you be happy.
May you be healthy.
May you be free from pain.
May you live your life with ease.
Now picture someone in your life that you have some difficulty with.
Maybe it's someone you had an argument with.
Someone you find irritating or annoying.
Picture their face clearly.
As we send them compassion,
We are not saying we excuse any of their behavior or that we feel anything different to what we truly feel.
Rather,
We recognize the feeling of oneness in our desires.
We all just want to be happy.
So does this person.
Visualize yourself in equal footing with this person.
And repeat the simple phrase.
May you be happy.
May you be healthy.
May you be free from pain.
May you live your life with ease.
May you be happy.
May you be healthy.
May you be free from pain.
May you live your life with ease.
May you be happy.
May you be healthy.
May you be free from pain.
May you live your life with ease.
Now expanding ourselves a little bit further.
Expanding ourselves to all beings.
All beings everywhere without exclusion or distinction.
Every living being.
We move to a sense of boundlessness.
And we extend that simple wish.
May you be happy.
May you be healthy.
May you be free from pain.
May you live your life with ease.
May you be happy.
May you be healthy.
May you be free from pain.
May you live your life with ease.
May you be happy.
May you be healthy.
May you be free from pain.
May you live your life with ease.
Now whenever there's an issue in your life with yourself or others.
Whenever you feel a strain.
Direct that phrase towards the part of your life where you're feeling uneasy,
Negative or lacking oneness.
Sit in silence and feel that intention flow towards yourself and towards others.
Whenever you're ready,
You may open your eyes.
