Welcome to this loving kindness meditation practice.
I invite you to come sitting upright,
Feeling the body,
Feeling your seat bones,
Connecting to the chair or cushion that you're sitting on,
Checking in with posture,
Finding an upright,
Supported and balanced position in the body that can confer a sense of dignity,
A sense of ease and balance,
Checking if there's areas of tension within the body that could be released,
Perhaps in the face or the shoulders,
Taking a few easy breaths to settle in.
This loving kindness practice is a cultivation practice with the goal of repeating phrases,
Pushing well to self and others.
We'll begin by offering these phrases of loving kindness to a loved one.
So bringing to mind a person in your life for whom you have nearly unconditional love,
Thinking of this person or being likely inspires a smile,
A person that you feel comfortable with,
Perhaps it's a partner or child,
Another relative or a dear friend,
Or maybe it's a friend,
Bringing to mind this person or being and imagine they're sitting right next to them,
Offering these phrases to this loved one.
May you feel safe.
May you be happy.
May you be healthy.
And may you live with ease.
Repeating these phrases to your loved one,
Opening your heart.
May you feel safe and protected from harm.
May you be happy and experience joy in your life.
May you be healthy and strong and body and mind.
And may you be at peace and live with ease.
May you feel safe.
May you be happy.
May you be healthy.
And may you live with ease.
And now turning to yourself and offering these phrases of loving kindness to yourself,
Offering a hand over your heart or on your belly.
If that helps you hear these phrases.
May I feel safe.
May I be happy.
May I be healthy.
And may I live with ease.
May I feel safe and protected from harm.
May I be happy and joyful.
May I be healthy and strong and body and mind.
And may I be at peace and live with ease.
Repeating these phrases of loving kindness to yourself.
May I feel safe.
May I be happy.
May I be healthy.
And may I live with ease.
Then looking at your loved one who has joined you and considering yourself and your loved one perhaps as a community or considering another community perhaps your family or workplace,
Your neighborhood or the city you live in or even considering the whole world.
And offering these same phrases of loving kindness to your community.
May we all feel safe.
May we all be happy.
May we all be healthy.
And may we all live with ease.
And being this community.
May we all feel safe and protected from harm.
May we all be happy and experience joy in our lives.
May we all be healthy and strong and body and mind.
May we all be at peace and live with ease.
May we all feel safe.
May we all be happy.
May we all be healthy.
And may we all live with ease.
Repeating these phrases of loving kindness to your community.
May we all feel safe.
May we all be happy.
May we all be healthy.
And may we all live with ease.
May we all be healthy.
