This meditation practice is a loving kindness practice,
Showing kindness and love to yourself and to others.
It can often be hard to show kindness and love to ourselves and this practice is designed to help you improve that.
So allowing yourself to get into a comfortable position now,
Either sitting or lying down.
And if you would like to just place a hand on your heart or place it on another location on your body that feels soothing to you.
This is a reminder not only to bring awareness to your body breathing,
But bringing loving and kind awareness to our experience and to ourselves as much as possible.
The hand on heart,
An invitation,
An option.
So gently closing your eyes if that's okay for you or having a soft gaze out in front of you.
We'll begin.
Now I want you to bring a person to mind who naturally makes you smile.
Someone or something even that naturally brings happiness to your heart.
This can be anybody.
Someone you love,
A friend,
A family member,
A pet.
Whoever and whatever brings happiness to your heart.
Just gently allowing yourself feel what it's like to be in that person's presence or that being's presence.
Just enjoying their company.
And building a picture of them in your mind.
Noticing how you feel and what arises.
There's no right or wrong.
Just building an awareness.
Just noticing.
Now we're going to direct some phrases towards this person,
This being.
Repeating the phrases gently to yourself.
Just quietly,
Gently,
Softly.
May you be safe.
May you be safe.
Directing this phrase towards that being.
May you be peaceful.
May you be peaceful.
Noticing how you feel as you direct these phrases towards that person,
That being,
Bringing you happiness.
May you be healthy.
May you be healthy.
Gently feeling whatever you feel,
Just notice what arises.
And now directing the phrase,
May you live with ease to your loved one.
May you live with ease.
Your mind will wonder as we do this and that's okay.
It's what minds do.
Just bringing your focus back to these words and phrases.
And to that person,
That being,
That you're directing those to.
Just noticing any warm feelings that may arise as you do this.
Bringing the attention back.
It's okay if no sensations or feelings arise.
Not forcing anything.
Just gently noticing.
Now I want you to bring that same focus to yourself.
I want you to allow yourself to bring this loving kindness to you.
Bring yourself into this focus with your loved one.
And if you feel okay to do so,
Perhaps place your hand on your heart.
Just to feel that gentle support towards your body,
Towards yourself.
Just for a moment if you like.
Or for the rest of the practice if that feels okay for you.
So now we will go through the phrases again and I want you to bring yourself into the fold.
Directing loving kindness to yourself and your loved one.
May we be safe.
May we be safe.
Repeating that phrase in your mind.
Now wishing,
May we be peaceful.
May we be peaceful.
Just noticing how you feel.
Bringing some warmth into this picture.
May we be healthy.
May we be healthy.
Directing this energy and this kindness to yourself and to your loved one.
Noticing what picture arises.
Feeling however you feel.
And finally coming to the phrase,
May we live with ease.
May we live with ease.
And just noticing what happens when you direct these phrases to yourself.
Notice how you feel.
And begin to say them to yourself if that feels comfortable for you.
May I live with ease.
Gently letting go of the image of your loved one.
And letting that full focus of attention rest on you if that feels okay.
Visualizing your whole self,
Your whole body and your mind.
And just notice any discomfort that arises and that's okay.
And gently offer the phrases to yourself.
May I be safe.
May I be safe.
May I be peaceful.
May I be peaceful.
May I be healthy.
May I be healthy.
And finally saying to yourself,
May I live with ease.
May I live with ease.
And as you do this other words may arise that you'd like to use.
Words that feel loving and kind.
Words that you may like to hear from others.
Or words that you would say to others to show love and kindness.
Taking a moment to notice if any other words arise.
And it's okay if they don't.
So now leaning into the energy that's here in your body.
Noticing the kindness that is here.
And know you can return to these phrases at any time when you need them.
To direct kindness to yourself and to others.
May you be safe.
May you be peaceful.
May you be healthy.
And at ease.
