This meditation is loving kindness for a loved one from the mindful self-compassion program.
So allowing yourself to settle into a comfortable position,
Either sitting or lying down.
Perhaps you might like to offer yourself a soothing or supportive touch,
Such as your hand over your heart or another place in the body.
As a reminder to bring not only awareness but loving awareness to your experience and to yourself.
Kindness is a natural need for all of us.
We all need kindness to thrive and flourish.
Bringing to mind now a person or other living being who naturally brings a smile to your face.
Someone with whom you have an easy,
Uncomplicated relationship.
This could be a child or a pet,
A cat or dog,
A grandparent.
Whoever naturally brings happiness to your heart.
Maybe a little smile to your lips and an inner smile.
And if there's lots of possibilities arising,
Just choosing one.
Letting yourself feel what it's like to be in that being's presence.
Enjoying the good company.
If you're someone who can visualise,
You might like to create a vivid image of this being in your mind's eye.
If you're not someone who visualises just having a sense of this being.
As you sense or see this loved being,
Recognising how much this being wishes to be happy and free from suffering.
Just like you and every other living being.
And perhaps now internally repeating softly and gently,
Feeling the importance of the words in these phrases.
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.
And if it feels good,
You can continue to repeat these phrases or if they come easily,
Using your own words to capture your deepest wishes for this loved one.
Savouring any warm feelings that may arise.
But it's also fine not to have warm feelings.
Just being kind with your experience.
Taking your time.
And if you notice that your mind has wandered,
Gently returning to the words and perhaps the image of the loved one you have in mind.
Now adding yourself to your circle of goodwill,
Creating an image of yourself or sense of yourself in the presence of your loved one.
Perhaps sensing the positions that you'd like to be in just feels perfectly comfortable.
And remembering to use a lovely,
Soft,
Warm tone of internal voice.
Perhaps 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.
Perhaps you might even be able to see in the eyes of this other loved one or even hear these same words coming from the loved one.
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 we be happy.
May we be peaceful.
May we be healthy.
May we live with ease.
Now letting go of the image of the other,
Perhaps thanking this loved being before moving on and noticing how it is to allow the full focus of your attention rest directly on yourself.
This one sitting or lying here.
This being needing care and kindness like all other beings.
Perhaps offering yourself soothing or supportive touch.
Feeling the warmth and gentle pressure of your hand.
Visualizing or sensing your whole body.
Simply noticing any stress or uneasiness that may be lingering within you.
And offering yourself the phrases.
May I be happy.
May I be peaceful.
May I be healthy.
May I live with ease.
Using words like little blessings.
Noticing how you receive these words.
And as best you can,
Being kind to that reaction.
May I be happy.
May I be peaceful.
May I be healthy.
May I live with ease.
May I be happy.
May I be peaceful.
May I be healthy.
May I live with ease.
Perhaps continuing these phrases.
Or maybe you have some other wishes that spontaneously and easily arise.
Perhaps wishing yourself safety,
Courage,
Connection.
Or maybe even,
May I learn to be kind to myself.
Now letting go of the phrases.
Taking a few breaths.
And just resting quietly in your own body.
Your own experience.
Perhaps savouring any good warm feelings.
Perhaps accepting any difficult experience.
And when you're ready,
Gently moving the body.
Preparing to go about your day.
Perhaps bringing some of these warm,
Kind feelings with you.
