Let us begin by grounding ourselves in stillness,
Noticing gently where you feel the presence of breath and turning your awareness to this natural rhythm.
We quiet the mind so that we can become present to the body as we are grounding ourselves in being here for this practice.
And now with your mind settled,
Connect with your own deepest intention for happiness,
Health and ease.
Cultivate this intention to open the heart to your own well-being by silently offering some phrases of metta.
May I be happy.
May I be healthy.
May I live a life of ease.
May I be happy.
May I be healthy.
May I live a life of ease.
If you find it challenging to generate these phrases of compassion for yourself,
You can choose to see yourself as a younger form of yourself,
Perhaps as a child,
Teenager,
And offer these phrases of happiness,
Health and ease to this younger version of you.
Now let this image of yourself or your present self slowly leave your mind and bring to your awareness one that you love.
It can be a person in your life,
An animal in your life,
Who brings you tremendous joy and offer the same phrases for this individual.
May you be happy.
May you be healthy.
May you live a life of ease.
Become present to the softness you feel around your heart or in your chest,
Perhaps in your eyes as you think about this person whom you care so deeply for,
This animal whom you care so deeply for.
Now gently allow this image to dissipate while still holding on to that sense of love and bring an image of a being in your life who you view as neutral.
Perhaps this is someone you passed while jogging in the morning or someone you saw at the grocery store.
And offer these same phrases of loving kindness for this neutral being.
May you be happy.
May you be healthy.
May you live a life of ease.
May you be happy.
May you be healthy.
May you live a life of ease.
As you let this person's image slowly dissolve,
Bring to mind next a being who is challenging in your life.
Perhaps it's someone that you've had a disagreement with in the past or someone that you find to be challenging without having a personal relationship with that being,
Someone whose views you may not agree with.
And offer them these same phrases of compassion.
May you be happy.
May you be healthy.
May you live a life of ease.
If you find that your mind is wandering to thoughts or stories related to this being,
Draw your awareness back to the phrases and repeat them as you would repeat a mantra.
May you be happy.
May you be healthy.
May you live a life of ease.
And gently allow this being's image to dissolve.
Next,
Bring to mind an image of all beings.
Be the animals,
The humans,
Plants,
Living beings of the earth.
All that which surrounds you and supports you.
And offer these same phrases of compassion and love for all beings.
May you be happy.
May you be healthy.
May you live a life of ease.
May all beings be happy.
May all beings be healthy.
May all beings live a life of ease.
Now as you let that image dissolve and dissipate into the space around you,
Return your awareness to your breath and your body in the present moment.
Drawing the breath deeply into your chest and your heart space,
Which you've softened now through this practice of compassion,
Draw a few deep breaths,
Bringing yourself back to this present moment.
And when you hear the bell,
I invite you to sit for a moment and offer some gratitude for yourself for this practice.
And dedicate the merit of this practice.
