The following meditation is called mindful loving-kindness.
Please take a few moments to settle into a relaxed position,
Sitting or lying down.
If you feel comfortable,
You can close your eyes fully or partially.
Take three deep breaths to settle into your body and into this present moment.
Breathing in,
Know that you are breathing in.
Breathing out,
Know that you are breathing out.
To help bring loving-kindness practice to yourself,
You might like to place your hands over your heart or wherever on your body,
Discomforting and soothing for you.
As you breathe in and out,
Notice where you can feel yourself breathing most easily.
They may be through your nostrils,
Your chest or your abdomen.
For the next few moments,
Continue to feel your breath move throughout your whole body.
Breathing in and out,
Notice where you can feel yourself breathing more easily.
Breathing in and out,
Notice where you can feel yourself breathing more easily.
We notice that your attention wanders.
Acknowledge where your mind has wandered to without analyzing,
Judging or attaching yourself to the storyline.
When you are ready,
As best as you can,
Return to the gentle movement of your breath.
Allowing your breath to anchor you home to this loving-kindness practice and to the present moment once again.
After a few moments,
Become aware of your body and notice any physical sensations that are thing.
Next,
Notice if you're holding onto any emotions,
Whether they are feelings of happiness,
Anger,
Sadness,
Serenity,
Or boredom.
As best as you can,
Take this opportunity to tend towards any stress in your body or difficult emotions as you might tend towards a child or a beloved pet with curiosity,
Compassion,
And loving kindness.
Now,
Let's take a deep breath in and out.
On your next in-breath,
Form an image of yourself sitting or standing in front of you.
Become aware of your breathing and your posture as if you are observing yourself from the outside.
Let your body and mind be just as they are.
As you continue to observe this image of yourself,
Allow yourself to feel the warmth of loving kindness within your heart and repeat the following phrases quietly or silently to yourself.
May I be happy.
May I be healthy.
May I be at peace.
May I be free from sorrow and physical suffering.
May I accept and love myself just as I am.
And may I see myself through the eyes of compassion.
Breathing in,
Know that you are breathing in.
Breathing out,
Know that you are breathing out.
For the last few moments,
Continue to breathe and rest quietly in your own body,
Knowing that you can return to this loving kindness meditation anytime you wish.
May I be at peace.
