To begin this practiceLet yourself be in a relaxed and comfortable positionWe’re going to do the practice of cultivation positive emotionIn this case, loving kindnessWhich is the desire for someone to be happyOr yourself to be happy
It’s not dependent on something, it’s not conditionalIt’s just a natural opening of the heartTo someone else or to yourselfSo you can check in to your body and notice how you’re feeling right nowLetting whatever is here, be here
Now let yourself bring to mindSomeone whom, the moment you think of them, you feel happySee if you can bring to mindIt could be a relative, a close friendSome with not too complicated a relationship
Just a general sense, that when you think of them you feel happyCan pick a childOr you can always choose a petA dog or a catA creature it’s fairly easy to feel love forSo let them come to mindHave them– have a sense of them being in front of you
You can feel them, sense them, see themAnd as you imagine themNotice how you’re feeling insideMaybe you feel some warmthOr there’s some heat to your faceA smile, sense of expansiveness
This is a loving kindnessThis is a natural feeling that’s accessible to all of us at any momentSo now having this loved one in front of youBegin to wish them well
May you be safe and protected from dangerMay you be happy and peacefulMay you be healthy and strongMay you have ease and wellbeing
And as I say these words, you can use my words or your own wordsAnd have a sense of letting this loving kindness come from youAnd begin to touch this loved oneReaching out
You might think in imagesYou might have a sense of colour or lightYou might just have a feelingThe words may continue to bring on more of this feeling
And I encourage you to say whatever feels meaningful to youMay you be free from stress and anxietyMay you be free from all fear
And so as you’re sending out these words and these feelings of loving kindnessAlso check into yourself and see how you’re feeling insideAnd now imagine that this loved one turns aroundAnd begins to send it back to youSo see if you can receive the loving kindnessTake it in
And they’re wishing you well, may you be happyMeaning youMay you be peaceful and at easeMay you be safe and protected from all dangerMay you have joy, well beingLetting yourself take it in
Now if you’re not feeling anything at this pointOr before in the meditationIt’s not a problemThis is a practice that plants seedsAnd if you’re feeling something else other than lovingkindnessJust check into that
What is it I’m feelingThere may be something to learn hereNow if it’s possible and it’s not always easy to do thisBut see if you can send loving kindness to yourself
You can imagine it coming down your body from your heartYou can just have a sense of itMay I be safe and protected from dangerMay I be healthy and strongMay I be happy and peacefulMay I accept myself just as I am
And as you ask yourself the question “what do I need to be happy?”See what arrisesAnd offer that to yourselfMay I have meaningful workA joyful lifeClose friends and familyAnd now checking into yourselfAnd noticing what it is you feel as you do thisAnd now let yourself bring to mind one personOr a group of people that you wish to send the loving kindness toImagine them in front of you
Sense them, feel themMay you be happy and peacefulMay you be free from all stress and anxiety and fearWorryGrief
May you have joy and happinessWellbeingAnd now let this loving kindness expand outSpreading
Touching anyone that you want to touch right nowIn all directionsPeople you know, people you don’t knowPeople you have difficulty withPeople you love
Just imagine expanding and touchingAnd each person or animalWhoever is touched by this loving kindnessEach person is changedYou can imagine thatSo may everyone everywhere be happy and peaceful and at easeMay we all experience great joy[bell rings]