So get yourself really comfortable.
You could be seated or lying down.
And once you feel settled,
Direct your attention down to your belly.
Just feel your breath and how your belly moves with each breath.
Feeling your belly gently rise and release with each breath.
Really letting yourself settle,
Letting yourself arrive in this moment.
And then from sensing your belly,
Move your attention up to your chest and begin to sense your chest moving with each breath.
Feeling the subtle movement that occurs across your chest with each breath.
And from really feeling your chest moving subtly,
Begin to deepen your attention into your heart area.
Really feeling your heart.
Perhaps feeling your heartbeat.
Really feeling your heart area.
And we begin by directing loving-kindness towards ourselves and then work outwards into the world.
Because it is only when our own cup is full can we share wholeheartedly with others.
So recite silently inwards towards yourself,
May I be filled with loving-kindness,
May I be safe from inner and outer dangers,
May I be well in body and mind,
May I be at ease and happy.
And we'll repeat these phrases until you really feel them sink into your being and your sense of loving-kindness for yourself grows.
And if you need to keep directing loving-kindness towards yourself,
You're very welcome to do so throughout the rest of the meditation.
May I be filled with loving-kindness,
May I be safe from inner and outer dangers,
May I be well in body and mind,
May I be at ease and happy.
And just allow for any awkward or unloving thoughts to be present and keep focusing your attention on the loving-kindness phrases and the feeling that arises in your chest and heart area.
Now choose someone in your life who you feel love or appreciation for and hold your image of them in your mind and recite the following phrases.
May you be filled with loving-kindness,
May you be safe from inner and outer dangers,
May you be well in body and mind,
May you be at ease and happy.
And again,
Hold space for any other distracting thoughts to arise and keep redirecting your attention to the phrases and the feeling of loving-kindness for this person.
And now choose another person in your life,
Either someone it is easy to feel loving-kindness for or if you want to stretch yourself,
Pick someone that is difficult to feel kindness and gratitude towards today.
And hold this person in your mind and recite the following phrases.
May you be filled with loving-kindness,
May you be safe from inner and outer dangers,
May you be well in body and mind,
May you be at ease and happy.
And here really hold space for any distracting or non-loving thoughts to arise.
And we're going to repeat the phrases and keep focusing on the feeling of loving-kindness.
May you be filled with loving-kindness,
May you be safe from inner and outer dangers,
May you be well in body and mind,
May you be at ease and happy.
And just feel any loving-kindness,
Sense of well-being,
Sense of warmth that grows in your heart area,
Allowing any distracting or non-loving thoughts to be present and just keep redirecting your attention to the feeling of loving-kindness.
And you can continue this loving-kindness meditation as long as you need to.
And you can also practice it throughout the day,
Directing loving-kindness towards yourself and towards others that you come into contact with.
And to finish and really integrate the meditation of loving-kindness that you've just been through,
Direct your attention back to your breath in your chest,
Gently sensing the rising and releasing of your chest with each breath and welcoming any sensations that you can feel here in your chest and heart area,
Warmth,
Kindness,
Well-being.
And take these with you as you open your eyes and go about your day.
