[MUSIC] Try this meditation practice, Loving-Kindness. First, find a quiet place where you're unlikely to be interrupted. If you're in a chair, scoot back in your seat, so that the lowest part of your spine is well supported, and straighten your spine up toward the sky. Lean forward from the back of the chair just a bit. Relax your shoulders and pull them back slightly. This position allows you to expand your rib cage in all directions when you breathe, creating more spaciousness around your heart. Place you feet flat on the floor, so that the heels and balls of your feet make equal connection with the ground. Rest your palms gently on your thighs. If sitting like this doesn't appeal to you, find another position that makes you feel both alert and relaxed, and that allows your chest to expand. Once you're physically comfortable, let your eyes drift closed. Or if you find that awkward, set your gaze lightly on a spot on the floor in front of you or on a simple, peaceful object. In these guided meditations, you'll focus on particular phrases. You'll hear my voice followed by periods of silence. After I introduce the phrases, gently repeat them silently in your mind during those periods of silence. We'll begin and end this meditation by bringing our awareness to the full length of the sound of a chime. [SOUND]. Bring your awareness to the sensations of your own heart. Breathe to and from your heart. Notice how each breath brings new energy to your heart and allows your heart to send life giving oxygen coursing throughout your body. Simply rest in this awareness for a few breaths. Now, in this quiet moment, visualize someone for whom you already feel warm, tender and compassionate feelings. This could be a child, your spouse, even a pet. Someone whom the mere thought of makes you smile. Let his or her smiling face surface in your mind's eye. As you take in that image, with the lightest mental touch, call to mind this loved one's good qualities. Your goal is to rouse warm and tender feelings naturally by visualizing how connecting with this loved one makes you feel. Let these tender feelings take root, creating genuine warmth and kindness in you. Now offer the four wishes of loving kindness to this person. The traditional phrases go like this. May you feel safe. May you feel happy. May you feel healthy. May you live with ease. I'll repeat these phrases once more, followed by silence. When you no longer hear my voice, continue to offer these wishes gently and silently to the person you hold in mind. May you feel safe. May you feel happy. May you feel healthy. May you live with ease. The words you use don't matter as much as the sentiments and emotions they evoke. You can rephrase the statements in ways that serve to stir your heart the most. Use your loved one's name, for instance. You might also try extending the phrases ever so slightly to draw out your intent more fully. May you feel safe and protected like a child in her mother's arms. May you feel happy and peaceful. May you feel healthy and strong. May you live with ease. Although your mind might pull you to race ahead, reflect on these phrases slowly at your heart's pace. Silently say one phrase to yourself with each breath cycle. In the space between phrases, pause for just a moment to feel your heart and body. Really notice them. Discover what sensations, if any, arise in you. With each phrase, you might imagine seeing your good wishes radiate from your heart to your loved one, perhaps as a beam of light or a slowly unfurling golden ribbon. May you feel safe. May you feel happy. May you feel healthy. May you live with ease. Now, let go of your image of this particular loved one and simply hold your warm and tender feelings in your heart region. Now radiate those warm and friendly feelings to someone else, perhaps to a friend. Visualize this person's face, and lightly call to mind his or her good qualities. With this new person in mind, slowly repeat the phrases of loving kindness, pausing briefly between phrases to notice your heart sensations. May you feel safe. May you feel happy. May you feel healthy. May you live with ease. Gradually call to mind all your friends and family as a group. Wish them all well through your body's appreciation of the classic phrases of loving kindness. May you all feel safe. May you all feel happy. May you all feel healthy. May you all live with ease. Now welcome in all the people with whom you share a connection, even remote connections. Use the phrases to extend your goodwill as far as you can. May you all feel safe. May you all feel happy. May you all feel healthy. May you all live with ease. As you conclude this practice, gently remind yourself that you can generate these feelings of kindness and warmth any time you wish. By taking this time, you condition your heart to more readily do just that. You're now better prepared to experience true connection with others. [SOUND]
