Skills
Mindfulness · 5 min
Sending warmth
Offer phrases of care to yourself, to someone you love, and to someone difficult.
You can stop at any point, and nothing has to be finished.
Every question here is optional. Answer what feels useful and leave the rest.
Step 1 of 4
For yourself
May I be safe. May I be well. May I be at ease. Sit with each line.
or
Step 2 of 4
For someone you love
Picture them. Offer the same phrases.
or
Step 3 of 4
For someone difficult
Gently, if you can. 'May you be well, may you be at ease.'
or
Step 4 of 4
For all beings
Widen the circle: 'May all beings be free from suffering.'
or