Today we'll be doing a loving-kindness meditation together.
This kind of meditation helps us explore the deep resources of love and compassion within ourselves and offer them up to ourselves and others.
Today's loving-kindness meditation is specially designed for when we're feeling self-criticism,
When we're finding it hard to be kind to ourselves.
It's so common to be ready and eager to offer compassion to a friend when they're in trouble,
But to blame ourselves when we're in a similar situation.
So in this meditation,
We'll start by cultivating feelings of loving-kindness for a loved one,
And gradually turn that kindness inwards,
Offering it to ourselves.
First,
Let's get comfortable in a seated position.
Move around if you need to,
To get settled.
Bring your spine into an upright position,
So that your head rests comfortably supported.
Place your hands in your lap,
On your thighs,
Or on the arms of your chair.
As you settle,
Feel the connection between your body and the ground or chair beneath you,
And take in the power of the earth supporting you,
Bringing you strength and stability.
Gently close your eyes,
Allow your lips to part softly,
And focus on your breath.
Watch how your body is just naturally inhaling,
Making your chest rise,
And exhaling,
Sinking down.
Become present in the moment of just you and your breath.
Now I want you to bring to mind someone you feel uncomplicated love for,
Someone who,
When you think of them,
It makes you smile.
It could be any living being,
Living or past,
A favourite grandparent,
A child,
A friend,
A beloved pet.
Picture this loved one in detail,
Their expression,
The way they move,
The look in their eye.
Bring them into being here with you,
And notice that you want them to be happy,
You want them to be at peace,
To be living the life that they want.
Now I'm going to say some phrases,
And I want you to repeat them to yourself.
Sending them to that loved one,
Wishing them well.
May you be happy.
May you be loved.
May you be safe.
May you be at peace.
Let these wishes gently flow out towards them.
See how their face changes as these wishes are fulfilled.
See them happy,
Loved,
Safe,
And at peace.
Slowly speak the words towards them again.
Slowly speak the words towards them again.
May you be happy.
May you be loved.
May you be safe.
May you be at peace.
How does it feel to speak those intentions?
Do you feel lighter?
Brighter?
Warmer?
Connect to those feelings,
Letting them grow as you say again.
May you be happy.
May you be loved.
May you be safe.
May you be at peace.
Now let yourself enter the scene.
Settle down with your loved one,
However feels natural.
You may be sitting beside them.
You might hold their hand.
Maybe they're snuggled up against you.
Relax into being together,
Comfortable.
Now extend your feeling of loving-kindness to encompass the two of you.
See a warm bubble form around you both as you say.
May we be happy.
May we be loved.
May we be safe.
May we be at peace.
See the two of you together,
Worthy of love and kindness.
Feel the warmth of that kindness within you as you project these loving intentions.
May we be happy.
May we be loved.
May we be safe.
May we be at peace.
Now gently and lovingly say goodbye to your loved one.
Maybe thank them for being here with you and see yourself before you.
Take in your you-ness and take that loving-kindness welling in your heart and send it towards yourself.
May I be happy.
May I be loved.
May I be safe.
May I be at peace.
Repeat the phrases silently,
Letting your good intentions seep into your soul.
May I be happy.
May I be loved.
May I be safe.
May I be at peace.
If you drift away into other thoughts,
That's okay.
Look inside and draw up the warmth and loving-kindness and return to the state of giving those words to yourself.
Now we're going to slowly come back to the room.
Take a deep breath in,
Feeling your chest rise and your heart open and breathe out.
Now we're going to slowly come back to the room.
Bring your awareness back to your body sitting here.
Take a deep breath in,
Feeling your chest rise and your heart open and gently move your fingers.
Maybe roll your shoulders.
When you're ready,
Open your eyes.
Take your arms and give yourself a hug.
Recognize yourself as a person who feels positive intentions towards yourself and others.
A person of loving-kindness.
Celebrate that.
Now take your full heart with you and have a beautiful day.
