See if certain phrases emerge from your heart that express what you wish most deeply for yourself, not just for today, but in an enduring way. Phrases that are big enough and general enough that you can ultimately wish them for all of life, for all beings everywhere.
Classical phrases are things like, “May I live in safety. May I be happy. May I be healthy. May I live with ease.”
Gently repeat these phrases over and over again, have your mind rest in the phrases, whenever you find your attention has wandered, don’t worry about it. When you recognize you’ve lost touch with the moment, see if you can gently let go and begin again.
May I live in safety, be happy, be healthy, live with ease.
Call to mind somebody that you care about–a good friend, or someone who’s helped you in your life, someone who inspires you. Visualize them, say their name to yourself. Get a feeling for their presence, and then direct the phrases of loving kindness to them.
May you live in safety, be happy, be healthy, live with ease.
Call to mind someone you know who’s having a difficult time right now. They’ve experienced a loss, painful feeling, a difficult situation. If somebody comes to mind, bring them here. Imagine them sitting in front of you. Say their name. Get a feeling for their presence and offer the phrases of loving kindness to them.
May we all live in safety, be happy, be healthy, live with ease.
All people, all animals, all creatures, all those in existence, near and far, known to us and unknown to us. All beings on the earth, in the air, in the water. Those being born, those dying.
Feeling connected to spirit, we feel again reinspired to be courageous, confident, and to start again a new day!
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