[0:14]So welcome to this practice of loving kindness for ourselves.
[0:24]This practice is generally easier at first, at least, with our eyes closed. So maybe just closing our eyes, uh, making ourselves comfortable, alert yet comfortable. And just bringing our attention more inwards. Maybe connecting with our body, our breath.
[1:00]Maybe just finding a cozy place inside just to kind of rest our attention for a moment.
[1:21]We feel our body on our seat, our breath in our body.
[1:52]And just resting with this gentle rhythm of our breath.
[2:22]So once we've some sense of being centered or present within ourselves, we can just enter into the loving kindness practice.
[2:43]And we could start just by bringing to mind some memory, image, loved one, just bringing something to mind that connects us with a sense of warmth, joy.
[3:10]Maybe just brings a smile to our face as we think of them.
[3:22]It might be a friend, a child, loved one, even a pet.
[3:40]Just bringing them to our mind's eye. You could imagine making eye contact or smiling at each other.
[3:57]Just feeling into the warmth of our connection.
[4:54]Sometimes also, we can just use our imagination. And we could just imagine that in the room or the sky in front of us, is just this beautiful presence of light. Just this presence of light. We could imagine this light just shining down on our face. Almost like the sun just shining through the clouds. We could feel the warmth of the rays just touching our face, our body. Just relaxing us, easing our body, releasing any tension.
[6:29]Just filling us with a sense of warmth, well-being.
[8:42]May be a sense of calm contentment.
[10:02]Like when we just connect with our heart, connect with love, the love within. There's just a very natural feeling of ease and well-being.
[10:29]And we might just reflect to ourselves. Wouldn't it be wonderful if I could just experience this sense of ease, contentment,
[11:44]connection with my own good heart just more often in my life?
[12:30]Wouldn't it be wonderful if I could learn to love and accept myself just as I am?
[12:50]And last we could reflect or consider. Wouldn't it be wonderful if I could learn to love and accept myself just as I am?
[13:16]So we could kind of essentialize these kind and loving thoughts towards ourselves into these simple phrases of loving kindness. Just may I be well. May I be happy. May I be well. May I be happy.
[13:48]As we sit, we just quietly repeat these phrases to ourselves. May I be well? May I be happy? May I be well? May I be happy?
[15:21]May I be safe? As we repeat the phrases, it's not just the words but really the meaning or intention behind them.
[16:13]As we say the phrase, may I be well, just to consider what does wellness or what does well-being feel like for me?
[18:20]Just to consider what does happiness mean or happiness feel like for me? Is happiness about outer excitement? Or is it more like a a sense of inner joy or a lightness of being? What's it like to feel happy inside?
[28:59]How could I remember just to come back to this place in my being? Just to come back to my breath or the phrases, what would help me just to reconnect with this this sense of loving kindness or well-being within myself?
[29:47]It's just a kind of rest our awareness here for a moment or two. Almost like a kind of, um, becoming aware of what it feels like to feel loving kindness, contentment, happiness in our being.
[31:12]Sometimes when we just rest our awareness in places that are warm or opening, it's almost like it enriches or helps to deepen that experience a little bit. So thank you. May you be happy, may you be well, and may you be safe.
