Goodwill

Goodwill. This is a practice in wishing people well, starting with yourself. It uses a few simple phrases, repeated slowly. You do not have to feel anything while you say them. One thing before we start. Later there is an option to think of someone you find difficult. If that is not right for you today, skip it.

Sit comfortably. Eyes closed, or soft and low.

Take two slow breaths out.

Begin with yourself. Bring yourself to mind, as you are today. Tired, busy, worried, whatever is true.

Now say these phrases silently, slowly. May I be safe.

May I be well.

May I be at ease.

Again, in your own time. May I be safe. May I be well. May I be at ease.

If it feels awkward to wish yourself well, that is common. Keep going. Change the words if others feel more true.

Now someone easy. Someone you are fond of, who is simple to wish well. A friend, a grandparent, a child, a pet. Picture them.

May you be safe.

May you be well.

May you be at ease.

Again, slowly, holding them in mind.

Now someone neutral. Someone you see but do not know. The person at the shop. The watchman. You do not know their story, but they have one.

May you be safe. May you be well. May you be at ease.

Once more.

Now the optional part. If you want, bring to mind someone mildly difficult. Not the hardest person in your life. If you would rather not, stay with the neutral person, or come back to yourself. Either is fine.

May you be safe. May you be well. May you be at ease.

You are not saying they were right. You are only putting down the weight of ill will, for a minute.

Now widen out. The people in your home. Your street. Your city. People you have not met.

May we all be safe. May we all be well. May we all be at ease.

Come back to yourself one last time. May I be safe. May I be well. May I be at ease.

Notice how the body feels. Warmer, or the same. Both are fine. What counts is that you said the words, not what you feel afterwards.

When you are ready, open your eyes. Look around the room. Then carry on with your day.