- So I'd like to start off as we usually do
with leading a meditation.
And this is my favorite meditation on loving kindness,
and I'd like to dedicate it to all of you.
So let's get into our comfortable positions
and we're going to switch from the mode of doing
to a mode of being.
(gentle music)
bringing your body to stillness
and attention to the fact that you're breathing
and becoming aware of the movement of your breath
as it comes into your body and as it leaves,
not manipulating the breath in any way,
not having to change it or alter it,
just being aware of the breathing
and any feelings associated with breathing,
being here totally in the moment with each breath,
not trying to do anything,
not trying to get any place,
just being with your breath.
Giving full care and attention to each in breath
and each out breath
as they follow one another
in a never ending cycle and flow.
If thoughts arise, acknowledge them
and then return to the practice.
Now I'll invite you to bring to mind
someone for whom you have deep feelings of love.
Seeing or sensing this person
and noticing your feelings for them arise.
It could be a smile that spreads across your face
or your chest becomes warm.
Whatever the effects, allow them to be felt.
Now letting go of this person in your imagination
and keeping in awareness the feelings that have arisen.
And bring yourself to mind now.
And see if you can offer loving kindness to yourself,
by letting these words become your words.
May I be happy.
May I be healthy.
May I ride the waves of my life.
May I live in peace no matter what I am given.
And noticing the feelings that arise and letting them be
as you look within yourself with mindfulness
and equanimity, non-judgment.
When you're comfortable, try offering loving kindness
to someone who supports you,
somebody who's always been by your side
and bring this person to mind now,
imagining them maybe across from you
and let these words become your words.
May you be happy.
May you be healthy.
May you ride the waves of your life.
May you live in peace, no matter what you are given.
And once your feelings flow easily to a loved one,
turn your attention now to someone
for whom you have difficulty.
It's best not to start with the most difficult person,
but someone who just brings up small feelings
of irritation or annoyance
and see if you can let these words become your words
as you keep this person in awareness.
May you be happy.
May you be healthy.
May you ride the waves of your life.
May you live in peace, no matter what you are given.
And notice any sensations or feelings that arise
and seeing if you can just allow them to be.
And now bringing to mind the broader community
of which you are part.
It could be our online community.
It could be the people who show up.
Your family, your work mates, neighbors,
or you can also fan your attention out
to include all persons and all creatures on this planet.
And of course include yourself in this loving kindness
as you let these words become your words.
May we be happy.
May we be healthy.
May we ride the waves of our lives.
May we live in peace,
no matter what we are given.
Any awareness of sensations,
the feelings that arise within you
and just seeing if you can let them be
without judgment.
And noticing your breath once again,
inhaling deeply and exhaling fully
and twice more on your own.
Deep inhale and deep exhale.
Inhale and exhale.
Bringing some movements to your fingers and toes.
Maybe rubbing your hands together,
generating some warmth
and then putting your hands softly over your eyes
to bring some warmth to your eyes.
And bringing them down and opening your eyes,
coming back into the space.
Thank you for practicing with me today.