We take what we have learned so far with our lovingkindness practice and expand our circle by now including others. We start in the same way and this time we imagine each person. First, is a friend, we repeat the phrases. May you be happy, May you be well, May you be safe, May you be peaceful and at ease. Or whatever variety of the phrases you choose as long as it is meaningful to you.
Next, we go to a friend who is experiencing difficulty, then a neutral person (neighbor you don’t know, grocery clerk), then to someone you find difficulty, then see who comes to mind. Again, we are repeating the phrases here. When you feel complete notice how you feel.
When I can encompass everyone in the folds of the blanket of lovingkindness, I feel an expansion in my heart like never before. I have to remember to include myself as well.
Here’s Sharon’s practice.
Let me know how this week goes for you with each practice that I post. You can join me in my mindfulness classes or if you would you like personal meditation instruction, I am happy to assist you through these practices. Contact me.
Recommended reading for Week Three of the Challenge is pages 152 – 160 and pages 177 – 183 in the second edition of the book, “Real Happiness”.