Metta/Loving-Kindness - Fostering Generous, Selfless Love

Let's sit in a comfortable position.

Gently close your eyes or have a soft gaze at the floor in front of you.

Place your hands over your heart.

Bring your awareness to your heart space.

Take a deep inhale through your nose.

Now let it out with a sigh.

In your mind's eye and from your heart,

Silently repeat,

May I be happy.

May I be healthy.

May I be safe.

And may I live with ease.

Now think of someone you love,

The first person that comes to your mind.

And silently repeat from your heart,

May you be happy.

May you be healthy.

May you be safe.

And may you live with ease.

Next think of someone that challenges you.

And from your heart,

Silently repeat,

May you be happy.

May you be healthy.

May you be safe.

And may you live with ease.

And now think of all living beings and from your heart,

Silently repeat,

May all be happy.

May all be healthy.

May all be safe.

And may all live with ease.

Loka Samastah Sukino Bhavantu is a Sanskrit prayer that says,

May all living beings be happy and free.

And may my thoughts and words and actions contribute to their happiness in some way.

Very gently take a deep inhale through the nose.

Exhale it out with a sigh.

And when you're ready you can float open your eyes.

Namaste.