Welcome to your meditation practice.
Today we'll be taking 15 minutes to meditate on loving kindness.
We'll be working with the intention of practicing kindness towards ourselves and the whole of our experience.
We'll be attending to our experience with openness,
Kindness and compassion.
During this meditation it will be helpful to maintain an attitude of self compassion and kindness towards ourselves and acceptance of our experience as part of our connection with the greater human condition.
So let's begin by settling into a comfortable seated position,
Spine rising tall from the hips,
Head resting gently on the spine,
Hands on the thighs or in the lap.
Soften the gaze and if it feels good allow the eyes to close and just noticing the ease and restfulness of having the eyes closed.
As the body becomes quieter and more still bringing the awareness to our breath,
Tuning into the rise and fall of the breath,
Bringing the mind home,
Maybe following the movement of the breath as it enters the body and following the movement of the breath as it leaves the body,
Not trying to change anything or manipulate the breath in any way.
Simply being here in this present moment.
Letting any concerns or worries or preoccupations fall away.
There's nothing to do,
Nothing to achieve.
We're just practicing being here now.
And if thoughts arise as they inevitably will,
Simply acknowledging them and gently but firmly returning the attention to the practice.
And now if it feels comfortable shifting our attention to the heart space in the centre of the chest and noticing any feelings or sensations there.
Perhaps there are sensations of warmth and friendliness.
Perhaps there are other sensations and feelings.
Or perhaps there's nothing at all.
Whatever our experience,
Just letting it be,
Accepting it for what it is with kindness and compassion.
Now bringing to mind someone or something for whom we have deep feelings of love.
They may be a partner or a relative,
A friend,
A child or a pet.
And just imagining this being sitting before us and allowing ourselves to open and accept the kind feelings we experience as we see or sense this being.
We may feel it as a warmth in the chest or a smile that spreads across the face.
Simply allowing the effects of holding this person in our heart to arise.
Allowing the feelings of holding this person or this being in our heart to arise.
And then gently letting go of this impression but sustaining the feelings that are for a reason and bringing now ourselves to the centre of attention and seeing if we can offer kindness and compassion towards ourselves and our experience.
Maybe we can imagine ourselves enveloped in a kind light.
Maybe we can breathe in the kindness or perhaps just having the intention of kindness.
Practicing receiving kindness and being open.
And if it feels right perhaps saying to ourselves,
May I be safe,
May I be happy,
May I be healthy,
May I be free of suffering,
May I live in peaceful ease.
Noticing thoughts and feelings as they arise and letting them be as we look within ourselves with mindfulness and equanimity.
It may be that we're not feeling kindness in this moment and that's okay.
Whatever we're feeling,
Cultivating the intention of kindness towards ourselves as we are right now.
Even if there's pain or suffering present.
Even if there are difficult or uncomfortable feelings.
Allowing the experience of these things to soften us as best we can.
Releasing any tension or bracing.
Maybe taking the breath to any areas of discomfort.
Making it a kind breath.
Perhaps we can allow the breath of kindness to soften any discomfort.
Perhaps we can allow our kind breath to alleviate any suffering.
And if the mind wanders,
As minds tend to do,
Simply returning the attention to the breath,
To practice as we continue to extend loving kindness towards ourselves.
Regarding ourselves with the same depth of compassion,
Patience and love that we might offer towards a small child or someone dear to us.
And just watching,
Observing the feelings that arise as we allow ourselves to receive and bask in this kindness,
This love.
Gently bringing the awareness back now to the body and the breathing.
Noticing the sensations and feelings as they arise and seeing if we can sit and let be whatever is present.
And so we cultivate loving kindness by simply allowing ourselves to be exactly as we are in this moment.
Now drawing the awareness to where our bodies connect with what's beneath them,
With our support.
Perhaps deepening the breath a little and becoming aware of sounds in the room.
And acknowledging ourselves for taking the time to practice meditation and knowing we can carry this loving kindness,
This awareness,
This intention of loving kindness beyond this practice and into each moment of the day.
Now gently moving the fingers,
The toes,
Taking any stretches,
Moving the body in any way that feels good.
And when we're ready,
Gradually opening the eyes.
Our meditation practice is complete.
Thank you.
