Arriving in Spring
You might notice the gentle air of spring, the sounds close by, and the ground beneath you.
Perhaps there’s an ease in your body or a gentle rest in your posture.
Allow attention to rest softly with the rhythm of your breath.
You’re simply here, just as you are, in this moment.
Grounding in Kindness
If it feels natural, you can bring a hand to your heart or rest them quietly in your lap.
Let awareness settle around the natural tenderness within you, however it appears.
Let’s begin with yourself. Quietly, gently, offer these words inward:
May I be safe.
May I be happy.
May I be healthy.
May I live with ease.
You could repeat these phrases at your own rhythm, or linger with just one.
If a phrase feels distant or tender, let it be. There’s space for every experience.
Widening the Circle
If you like, you might bring to mind someone who’s easy to feel warmth for—someone or even an animal.
Holding them in gentle awareness, softly offer:
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
You’re free to stay with the same being or let your heart widen to others close by, or those passing through the park.
The phrases can be repeated quietly, simply sending out gentle wishes.
A Soft Spring Circle
Allow metta to move out towards those you haven’t met, people around you, or even all beings enjoying the freshness of spring.
If you like, you can offer:
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
There’s no need to force feeling or picture anyone clear. The phrases are like offerings, carried on the spring air.
Whether your mind is quiet or busy, the intention itself is enough.
Resting in Openness
Let phrases fall away for a while.
Sit quietly with whatever is here—a sense of openness, or the spring world moving gently around you.
You may feel warmth or calm. You may not. All of it belongs.
If you’d like, return once more to yourself, softly offering a final round:
May I be safe.
May I be happy.
May I be healthy.
May I live with ease.
Closing the Practice
Notice the breath, the touch of air, sounds nearby.
Feel yourself here, part of this spring day.
Whenever you feel ready, you might allow your practice to close, carrying metta quietly as you go.
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