This is a loving kindness or metta meditation.
Sitting in a chair.
Dignified posture so you're alert and awake but comfortable.
Just beginning to notice where you're connecting with the furniture.
That you're sitting on.
And your back.
Your fades.
Just having a sense of your presence.
And becoming aware of your breath.
Just taking a few easy breaths in and out.
Reminding yourself you're here.
Alive and whole.
Bringing to mind now.
Someone who cares for you and loves you deeply.
Someone who easily evokes feelings of warmth.
It could be a friend or family member,
Partner.
Someone who's been good to you and helps to make you feel safe.
And that they're caring.
Easily emanates from them to you.
Now imagine saying to them,
May you be happy,
Healthy and whole.
And picture them receiving these wishes,
Seeing them close to you,
Hearing you say these words.
May you have love,
Warmth and affection.
May you be protected from harm and free from fear.
May you be alive,
Engaged and joyful.
May you experience inner peace and calm.
Imagine them taking these wishes in.
And you connecting to them.
And now turning this round.
Imagine there,
This person saying these things to you,
Wishing these things of you.
May you be happy,
Healthy and whole.
Picture yourself receiving their wishes,
Being close to them.
May you have love,
Warmth and affection.
So feeling their presence and their unconditional love.
May you be protected from harm and free from fear.
May you be alive,
Engaged and joyful.
May you experience inner peace and calm.
Letting these feelings wash over you and allowing feelings of safety to grow.
Given freely,
Without condition.
And even if you don't feel all of the words,
Just connecting to the meaning,
Just knowing that that is their wish to you.
And now giving yourself these wishes.
Saying them to yourself.
May you be happy,
Healthy and whole.
May you have love,
Warmth and affection.
May you be protected from harm and free from fear.
May you be alive,
Engaged and joyful.
May you experience inner peace and calm.
And just sitting with this for a few moments.
Allowing the love and intention from those good wishes to wash over you.
And as we're coming to the end of the practice Just connecting once more to your breath.
I'm having that sense of feeling alive and whole.
And taking this loving kindness with you throughout your day.
And when you're ready,
Bringing your chin to your chest.
And opening your eyes.
Thank you.
