Let's begin this practice by allowing a few moments for the body to settle.
Finding a comfortable position with your back upright.
Letting the spine to be long with a natural curve in the lower back.
Letting the shoulders relax.
The jaw to relax.
Just taking a moment to give your body permission to let go of any tension in any places that it might be holding on.
Just to relax and to settle into this moment,
Into this practice.
In a few moments I'll be guiding us through a loving kindness practice.
We're about cultivating a sense of kindness and love towards ourselves and towards others.
So as we begin let's take a few deep breaths together.
Breathing in through the nose,
As you're feeling your belly fill with this air.
Then breathing out through the mouth,
Inviting a bit of sound as you breathe out.
Breathing in again,
And then out.
Then just allowing the breath to return to its natural rhythm.
Allowing each exhale to settle the body and the mind further.
As we come into this practice.
In a moment I'll provide a few phrases that you can use to offer loving kindness towards yourself.
You can repeat them silently or just follow along and you can also replace these phrases with ones that work well for you.
May I be well.
May I be safe and free from suffering.
May I be happy.
As you repeat these phrases see what it's like to really let them in.
If it's uncomfortable to wish yourself well try releasing a little bit of resistance and just letting the phrases be here around you.
May I be well.
May I be safe and free from suffering.
May I be happy.
May I be well.
May I be safe and free from suffering.
May I be happy.
Now bring to mind someone that you care about.
A teacher,
A mentor or even a loyal pet is a good object of your love and kindness here.
Keep them in mind as you use the phrases to wish them well.
May you be well.
May you be safe and free from suffering.
May you be happy.
Imagine them receiving your wishes for well-being.
Bringing the light around them as they receive these well wishes.
Now bring to mind someone who is having a difficult time.
Perhaps they're experiencing some loss or illness.
Maybe having a hard time at work.
Imagine that person sitting in front of you now and wishing them well.
May you be well.
May you be safe and free from suffering.
May you be happy.
Now take a few moments to share any words that express what you wish for them.
Now try extending your wishes to everyone near you right now.
Everyone and anyone that's around you.
May they be well.
May they be safe and free from suffering.
May they be happy.
Now thinking of your friends and family.
May they be well.
May they be safe and free from suffering.
May they be happy.
And now extending your wishes beyond the place where you are.
Beyond the people you know.
To extend over the entire earth.
All people,
All animals,
All life.
May all beings be well.
May they be safe and free from suffering.
May they be happy.
Feel this sense of well wishing extending out from you in all directions.
Noticing how you feel in this moment.
Any sensations in your body.
What's the quality of the mind?
And now bringing that large circle of loving kindness back towards yourself.
May I be well.
May I be safe and free from suffering.
May I be happy.
And now bringing your awareness back to your breathing.
Breathing in and breathing out.
And just allowing yourself to be fully present with whatever's here now.
Together let's take a deep breath in.
And a long breath out.
One more like this,
Breathing in.
Breathing out.
Bringing some gentle movement back into the body.
Perhaps moving the fingers,
The toes.
And when you're ready gently opening your eyes.
And taking a moment to thank yourself for being here for this practice today.
