Welcome to Pure Life Therapy.
Today we are going to explore some mindful self-compassion with the Loving Kindness Meditation.
This meditation can be completed sitting,
Lying down,
Just really making sure that you're comfortable,
Supported.
When you're ready,
Gently closing your eyes or softly gazing in front of you.
Focusing on the natural rhythm of your breath,
If you'd like you can gently place your hands on your heart or anywhere else on the body that is soothing for you.
Using this touch as an anchor point and remind you to bring loving awareness to yourself and to this experience.
Breathing into the contact point of your hand,
Feeling the natural rhythm that is there.
When you're ready,
Bringing to mind another person or living being who naturally makes you smile.
Someone with who you have an easy,
Uncomplicated relationship.
This could be a child,
A relative,
Perhaps a stranger,
Or a beloved pet.
Whoever naturally brings happiness into your heart.
If many people or beings arise in your mind's eye,
Simply pick one.
Creating a vivid image of this being in your mind,
Letting yourself feel what it is like to be in that being's presence.
Allowing yourself to enjoy the good company.
Recognizing how this being wishes to be happy and free from suffering,
Just like you and every other being.
Silently repeating to yourself while holding the image of this being in your mind's eye.
May you be happy.
May you be peaceful.
May you be healthy.
May you live with ease.
May you be happy.
May you be peaceful.
May you be healthy.
May you live with ease.
Repeating these phrases as you visualize this being with your mind's eye.
May you be happy.
May you be peaceful.
May you be healthy.
May you live with ease.
May you be happy.
May you be peaceful.
May you be healthy.
May you live with ease.
If you notice your mind is wandering,
Simply bringing it back to these words in the image of the loved one you hold in your mind.
Savoring the warm feelings that may arise.
May you be happy.
May you be peaceful.
May you be healthy.
May you live with ease.
When you're ready,
Adding yourself to this circle of goodwill.
Visualizing an image of yourself with your loved one together.
When you're holding the image of yourself with the loved one,
Repeating these phrases.
May you and I be happy.
May you and I be peaceful.
May you and I be healthy.
May you and I live with ease.
May you and I be happy.
May you and I be peaceful.
May you and I be healthy.
May you and I live with ease.
May you and I be happy.
May you and I be peaceful.
May you and I be healthy.
May you and I live with ease.
May you and I be happy.
May you and I be peaceful.
May you and I be healthy.
May you and I live with ease.
When you're ready,
Thanking this loved being and letting go of the image of them.
Allowing the full focus of your attention to rest directly on yourself.
Placing your hand on your heart or any other nurturing place.
Focusing on the bodily sensation,
The gentle pressure and warmth.
Visualizing your whole body with your mind's eye.
Noticing any stress or uneasiness that may be lingering within you and offering yourself the phrases,
May I be happy.
May I be healthy.
May I be peaceful.
May I live with ease.
May I be happy.
May I be healthy.
May I be peaceful.
May I live with ease.
May I be happy.
May I be healthy.
May I be peaceful.
May I live with ease.
May I be happy.
May I be healthy.
May I be peaceful.
May I live with ease.
With loving kindness,
Releasing the image of yourself and bringing to the forefront of your mind an individual you know but not very well.
Perhaps someone you see often but you're simply familiar with their face,
Such as a person at the local grocery store,
The person who delivers mail,
Or even a stranger you see every once in a while.
Bringing the vision of them into the forefront of your mind,
Offering them these phrases,
May you be happy.
May you be healthy.
May you be peaceful.
May you live with ease.
May you be happy.
May you be peaceful.
May you be healthy.
May you live with ease.
May you be happy.
May you be peaceful.
May you be healthy.
May you live with ease.
May you be happy.
May you be peaceful.
May you be healthy.
May you live with ease.
May you be happy.
May you be peaceful.
May you be healthy.
May you live with ease.
Releasing the focus on this person and bringing in all beings in this world.
Spreading the pure intentions of loving kindness across the planet.
During these challenging times every ounce of goodwill is sorely needed.
May we be happy.
May we be peaceful.
May we be healthy.
May we live with ease.
May we be happy.
May we be peaceful.
May we be healthy.
May we live with ease.
May we be happy.
May we be peaceful.
May we be healthy.
May we live with ease.
May we be happy.
May we be peaceful.
May we be healthy.
May we live with ease.
May we be happy.
May we be peaceful.
May we be healthy.
May we live with ease.
Taking a few deeper than normal breaths.
And when you're ready,
With the breath,
Releasing these words.
Having an awareness of your experience.
Accepting it exactly as it is.
Allowing these bodily sensations,
Emotions,
Or thoughts to simply be.
And when it feels right for you,
Gently wiggling the fingers and toes.
Adjusting the body in any way that's needed.
And with the breath,
Gently opening the eyes.
