This is the metta bhavna meditation or in other words loving kindness.
Take a moment to find a comfortable and supported seat.
Allow the spine to be long and let the shoulders drop down towards the earth.
As you allow the eyes to close or perhaps drop the gaze down,
See if you can invite a definite shift in focus away from whatever you were doing prior to this meditation and towards simply being and becoming aware of your inner landscape.
Take a moment to connect with your physical body.
A very simple and easy way to become present.
Scan your body broadly from the head to your seat and all the way down to your feet.
And as you do so,
Become aware of areas of comfort and ease,
Warmth and strength.
Take a moment to discover these physical resources that we have.
We are conditioned to overlook them and focus on what doesn't feel good.
It's a very useful survival based strategy.
But in this moment,
It's not necessary and we can challenge it.
So start by noticing any pleasant sensations.
And as you notice them,
Allow them to grow and expand.
Let them take some space.
Give them some air time.
The practice of metta bhavna starts with ourselves.
So notice if there is any part of you that needs some extra care or attention right now.
Simply notice how you experience it.
Where in the body you feel it the most.
You might even ask it what it needs.
Realize that as you pay attention to yourself in this very simple way,
You are already inviting openness and loving kindness.
Self compassion is already here.
So there is nothing more to do so to speak,
But only to continue with that.
And if the words loving kindness or love in general feel a little abstract or vague or even triggering,
You are most welcome to replace them throughout this practice with whatever word resonates for you.
Maybe for you it's compassion.
Maybe it's openness.
Gratitude.
Care or simply good will.
These are all expressions of loving kindness.
So take one that means something to you,
That isn't foreign to you.
Take a moment to feel into the meaning to which the word refers.
Maybe there is someone or something that evokes that feeling in you.
It might be your child,
Your puppy,
Your friend,
Your parent or just mother nature.
You can invite them in and along with them,
Invite this feeling into your heart.
Become aware of the area around your physical heart and let the sense of openness,
Compassion,
Good will or simply loving attention expand and infuse your heart from within.
Let it grow and spill over to the rest of your body.
Let it carry you throughout this practice as you repeat inwardly.
May I be well.
May I be happy.
May I be free of suffering.
May I be at peace.
See if you can include all of your being in this wish,
Any physical pain,
Any illness,
Mental agitation or emotional struggle is welcome here.
Let them all be embraced by this practice.
And if you notice any resistance,
That's okay too.
The very simple act of noticing it is already self-compassion in action.
May I be well.
May I be happy.
May I be free.
May I be at peace.
Acquire the meaning of these words within you.
What would it truly feel like to be deeply peaceful,
Utterly happy,
Totally at ease and well in this very moment?
And as this experience grows in you,
You can start extending it to those you love,
To your nearest and dearest,
Your family,
Your friends.
See if you can give them a seat within your heart.
Let your loving kindness embrace them as you consider all the hardship they might be going through.
Let them benefit from your prayer as you repeat inwardly.
May you be well,
My nearest and dearest.
May you be happy.
May you be free of suffering.
May you be at peace.
You might notice that the more you give this gift of loving kindness and compassion away,
The more you feel full of it.
It's like an infinitely abundant resource.
So take a moment to extend this gift of loving kindness to people and beings you barely know.
Perhaps you might think of someone you meet from time to time,
But you may not even know their name.
They may be struggling in their own way and would benefit from your kind embrace.
Can you send them loving kindness in your heart,
Knowing that you won't receive anything back,
Unconditionally?
May they be well.
May they be happy.
May they be free.
May they be at peace.
Allow this loving kindness to extend to people you are in conflict with,
Those you may struggle with or you may dislike.
Take a moment to include them in and if this feels challenging,
See if you can find what you share with them despite your differences.
They might be struggling with the same pains and sorrows as you do.
So see if you can truly wish them well.
May they be well.
May they be happy.
May they be free.
May they be at peace.
Finally,
Let your loving kindness expand and open beyond the circle of people you have come into contact with.
Let it embrace the entire world.
All people everywhere.
All living beings.
All plants and animals.
Mother Nature as a whole.
May all beings everywhere be well.
May all beings everywhere be free and happy.
May all beings everywhere be at peace.
Loving kindness is the very simple act of turning our attention to words rather than away from something.
Turning our caring attention towards ourselves,
Towards others,
Towards all being.
May the gift of your loving kindness infuse you within and without.
