Welcome to this 10-minute guided meditation on fostering kindness and compassion.

Take a moment to get comfortable in your chair or on your cushion, take a deep breath in,

and slowly exhale out.

Allow yourself to settle into the present moment, bringing your full attention to here and

now. You can close your eyes or you can keep them open. It's up to you.

This lesson is about fostering kindness and compassion for yourself and those around

you. Then focus your attention on your posture. Notice any discomfort in the way you're

sitting and making any necessary adjustments to ensure you're comfortable and relaxed.

And now we'll get started.

Bring your attention to your natural desire to be happy, to be free from pain and suffering.

With each breath that you take, acknowledge your wish to be free from harm,

your wish to be safe and protected. And you can express this kindness and compassion towards

yourself with simple phrases like, may I be happy, may I be at peace, may I be free from suffering.

Try repeating these phrases in your own mind.

And when you get distracted or carried away in thought, bring your awareness back to your

natural desire to feel happy, to be free from suffering and to be at peace.

Repeat these phrases over and over in your head.

May I be happy.

Feel what your natural response is to this simple expression.

May I be at peace. Notice what thoughts come to mind when you express your desire for peace.

May I be free from suffering. Notice how natural it feels to have these wishes and desires

for ourselves. You can repeat these phrases over and over like a mantra.

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