Sit comfortably in a chair or on a cushion, upright and with relax shoulders. Place your hands on your knees or folded in your lap. Close your eyes or have a soft gaze off the tip of your nose down to the ground. Breathe in and out than in and out. As your thoughts wander, as they do, just gently bring your focus back to the breath coming in your body and going back out into the world. In out in out.
Do this for several more breaths.
Now, contemplate yourself as if you are outside of yourself and looking at yourself as someone who deeply cares about you and very much loves you. Feel the love inside of your body for yourself. And as you let this feeling of love circulate through your entire being, say silently to yourself:
May I be happy. May I be healthy. May I be safe. May I be in peace.
Now, bring to mind a person or another being whom you love and find it easy to care for: a good friend, a family member or even a pet. Feel the love inside your own body as you contemplate this other being. And as you let this feeling of love circulate through your entire being, say silently to yourself:
May you be happy. May you be healthy. May you be safe. May you be in peace.
Now, bring to mind a person or another being about who you are indifferent, about whom your feelings are completely neutral. This could be a cashier at the grocery store or someone who delivers packages or just someone you passed on the sidewalk. Contemplate this other being in the feelings that you’ve had of care and compassion, now allow yourself to feel these for this other being. Say silently to yourself:
May you be happy. May you be healthy. May you be safe. May you be at peace.
Next, bring to mind someone who is difficult for you – someone who may have caused you harm or pain. Continue to let the feelings of care and compassion move through your body as you contemplate this person whom you find difficult. Again, repeat silently to yourself the following words:
May you be happy. May you be healthy. May you be safe. May you be in peace.
Now, bring to mind all beings everywhere – including yourself, your family, your friends, your nation, other nations, the birds, the trees, the insects, the microbes, the beings in the deepest oceans and the highest heavens. As you contemplate all beings, continue to feel love and compassion and care circulating through your entire body and then silently repeat these phrases to yourself:
“May all beings be happy” “May all beings be healthy” “May all beings be safe” “May all beings be in peace”
Take a few moments to dwell in the space of love and care and compassion for all beings. When you are ready, slowly open your eyes, take a moment to reorient to your surroundings, and thank yourself for your practice.