So starting this practice just settling the body,
Relaxing any areas of tension,
Feeling the body relax,
Maybe taking a few deep breaths and making the wish,
May I be free from suffering and calling to mind as clearly as you can what it feels like to be free from suffering,
What it feels like to be completely at ease,
Free from discomfort or agitation,
Really at peace and noticing any of the ways that you're free from suffering right now,
Noticing if there's no pain in the body or if there is,
Noticing the parts of the body where there is no pain,
Noticing any sense of ease or peacefulness in the mind,
Just allowing yourself to enjoy that,
To let those qualities fill you,
It's okay to be free from suffering,
It's okay to wish yourself well,
Being in touch with that natural goodness,
The rightness of that simple wish to be happy.
Now moving to the next phrase,
May I be free from ill will,
So again calling to mind as clearly as you can what it feels like to be completely free from ill will,
Any anger or resentment,
Any harmful hostile feelings towards others,
Bearing no grudges,
Being deeply at peace with everyone and everything and staying in touch with the feelings that you've generated so far,
Making the wish may I be filled with loving kindness,
Calling to mind what it feels like to be full of warmth,
Tenderness,
Kindness,
You might think of a time when you felt deep feelings of loving kindness,
Warmth and tenderness,
What does that actually feel like,
Finding that feeling in the body,
In the mind,
Allowing yourself to really soak in it and let it fill you,
Repeating the phrase as often as is helpful,
May I be filled with loving kindness and with these feelings of ease and peace and love,
Making the wish may I be truly happy,
So whatever that means for you,
Perhaps calling to mind a time when you felt truly happy,
Really content,
Wanting for nothing,
A time where you experienced the joy of simply being and whatever feelings you've gotten in touch with during this practice,
Any sense of ease,
Joy,
Loving kindness,
Just taking a few moments,
Really soak into that and just sit with those feelings,
Allow them to nourish you,
Allow yourself to enjoy them and just as you wish to be free from suffering,
Free from ill will,
Full of loving kindness,
So do all beings wish for these things.
So now we're going to begin to take these warm loving feelings that we've cultivated during this practice and begin to radiate them outwards,
So you can do that with mental imagery,
Perhaps imagining a bright light shining out from your heart towards all sentient beings or just holding the intention,
Imagining that just by intending it,
You could share these feelings with others,
Radiating them outwards like a radio wave,
So holding the intention,
May all beings be free from suffering,
Sharing these feelings of ease and peace,
Holding this positive,
Kind intention,
May all beings be free from ill will,
May all beings be filled with loving kindness.
So if there are any emotions,
Any feelings of warmth,
Kindness,
Tenderness that you feel right now,
Imagining just giving these away to all sentient beings,
All sentient beings suffer just like you,
All beings wish for peace and happiness and love and joy and happiness and happiness and love and your heart has an inexhaustible source of these precious feelings,
So just radiating them outwards,
Shining out,
Spreading out towards every other being,
Embracing everybody,
Everything with loving kindness,
Holding this intention of kindness towards others,
May all beings be truly happy.
So again,
Whatever that means to you,
Whatever feelings of happiness or contentment are present in your experience right now,
Sharing that,
Spreading that feeling outwards,
Holding the intention,
That wish that all beings could share in this feeling and just to conclude the meditation,
Holding our wish for these feelings to continue and resolving to live in a way that makes that possible.
