This is a loving kindness practice for beginners.
Research in neuroscience has shown that the practice of loving kindness has several benefits for our mental health and physical health as well.
Over time,
With regular practice,
It increases activation in our left prefrontal cortex and therefore improves our mood.
It raises our set point of happiness.
It just makes us happier and happier over time.
It's also an antidote to loneliness and sense of separation.
It helps us to feel that we're all connected and deep down we're all the same.
Don't worry if you can really get into the feeling straight away.
It will work anyway.
Just keep practicing,
Keep doing it.
Stay with the intention.
We are cultivating intentions to feel warm towards people,
Feel friendlier towards ourselves as well.
These are not affirmations,
They are wishes,
They are intentions and you will see the results over time.
So,
If you're ready,
Find a comfortable position with your back straight so that you stay alert but also relaxed so that you're comfortable.
Put your feet flat on the floor and your hands on your lap or wherever they're comfortable and if you'd like to,
You can close your eyes.
And to start with,
Just gain an awareness of your body sitting here breathing.
And without looking at it,
Notice how you know the possession of your body,
The outline,
The general shape of your body.
Notice any sensations,
Temperature,
Comfort,
Discomfort,
Tension or relaxation.
Tingling,
Lightness or heaviness or maybe nothing or nothing much.
And then bring your attention to your chest area in particular and notice how you're feeling,
How does your heart feel.
This is where most people feel emotions,
Either here or in your belly or around your solar plexus.
Do you feel open today?
Do you feel closed or somewhere in between?
And again,
Remember,
We're not changing anything.
We're not judging anything either.
We're just observing.
What does it feel like?
What is your experience right now?
Now bring to mind someone,
Anyone you know and love.
It doesn't really matter who you chose,
It doesn't have any special significance.
It could be a friend,
A teacher,
Someone who is routinely kind to you.
It could be an animal,
A pet,
A work colleague.
And imagine that this person is there with you,
Across from you,
Maybe sitting down in front of you.
And if you can,
Fill in the details.
What are they wearing?
What do they look like?
What's the expression on the face?
Are they smiling at you?
Are they talking?
Can you hear the voice?
You might even put in a memory of something or a few things that this person has done for you or with you.
And just notice what you feel like in their presence.
So I'm going to say some sentences,
Some wishes for this person and you can repeat these internally in your mind.
And please feel free to adapt these sentences until they make sense to you,
Until they resonate with you.
May you be safe.
May you be protected.
May you be free from danger.
May you be happy.
May you be peaceful.
May you experience true happiness and true peace.
May you live with ease.
May life be kind to you.
May you be healthy and strong.
May you accept the moments when you don't feel healthy and strong.
And now we're going to direct those same wishes towards ourselves.
You may find it easy to do so,
But if you don't try picturing a younger version of yourself.
Or if that doesn't work well,
Imagine someone sending you those wishes.
It could be the same person that you had in mind before or a different person,
Someone who loves you,
Someone for whom it's easy to wish you well and just receive those wishes.
So again,
Please do adapt the sentences and tweak them so that they are yours and they make sense to you.
May I be safe.
May I be protected from any dangers,
External or internal.
May I be happy.
May I be peaceful.
May I experience happiness.
May I experience deep peace.
May I live my life with ease.
May life be kind to me.
May I be healthy and strong.
May I accept my situation with equanimity when I don't feel healthy or strong.
Just give yourself some time to savour these kind wishes,
To soak them up and enjoy any feelings that might be there.
And please don't worry if there aren't any,
They will come in time.
And then turn your attention to the breath.
Breath again and the body.
The sounds around you.
The space that you're in.
And when you're ready start wiggling your fingers and toes and start moving your body.
Maybe having a nice stretch.
And then open your eyes and welcome back.
Enjoy the rest of your day.
