You can't pour from an empty cup.
Loving-kindness meditation towards self and others.
Welcome to mindfulness meditation.
My name is Robin Albertson-Wren,
And in this session,
Our focus will be on heartfulness,
Also known as loving-kindness meditation.
So take a moment to settle into a comfortable position.
Resting your feet flat on the floor,
And closing your eyes,
Or lowering your gaze so that you're not distracted by things around you.
For this practice,
We'll start by bringing to mind someone who you care about,
Who you have a low maintenance relationship with,
Meaning that being with them is comfortable and easy.
We certainly have people in our lives whom we care about deeply,
But we tend to have a more high maintenance relationship with.
They seem to take up a lot of time or energy,
And we spend a lot of time or energy with them because we care about them.
But for this first practice,
Bring to mind an easy relationship.
This can be a friend,
Or family member,
Or even a pet.
Someone you see frequently or not often enough.
This can even be someone who has died and is no longer with you in person,
But when you remember them,
You feel good.
Bringing this special someone to mind,
Imagining them doing something they love to do,
Imagining where they are,
Their environment.
They might be smiling or laughing or wagging their tail.
You might be with them,
Or they may be alone or with others.
With this image of them in your mind,
We are going to send them five wishes.
I will say each wish twice with a deep breath in between.
You are welcome to repeat the sentence with me out loud,
Or whisper it to yourself,
Or repeat it over and over inside yourself until you hear the next wish.
So with that image of that special someone in mind,
May you be happy.
May you be happy.
May you be healthy in body and mind and spirit.
May you be healthy in body and mind and spirit.
May you believe in yourself.
May you believe in yourself.
May you stay safe and free from harm.
May you stay safe and free from harm.
May you feel at ease.
May you feel at ease.
We are taking a moment here to notice how you feel in your body,
In your mind,
After sending these thoughts towards someone you care about.
We are trying to do the same thing,
But directed towards ourselves.
So bringing to mind an image of yourself doing something you love to do.
You can really get into it.
Notice where you are,
The environment.
Notice what you're wearing.
Perhaps your favorite outfit or your most comfortable pajamas.
Notice the time of day or night.
The time of year.
The weather.
Notice whether you are inside or outside.
It can sometimes be a powerful experience to place your hands over your own heart,
Sending yourself this physical message of safety and well-being.
And again with this image of yourself feeling comfortable,
Safe,
Empowered,
Loved.
We will repeat the same five wishes directed inward.
Feeling free to repeat the wishes aloud with me the second time if you choose.
May I be happy.
May I be happy.
May I be healthy in body,
Mind,
And spirit.
May I be healthy in body,
Mind,
And spirit.
May I believe in myself.
May I believe in myself.
May I stay safe and free from harm.
May I stay safe and free from harm.
May I feel at ease.
May I feel at ease.
Noticing how that felt to send wishes towards yourself.
Recognizing whether it may have been easier or more difficult than sending to someone else.
Imagining what it would feel like to start every day by wishing yourself well.
What if when you woke up,
You stood in front of the mirror,
Grinning at yourself and wished yourself well?
Instead of groaning and rolling over before coffee.
What would shift in your life?
In your sense of self.
Loving kindness meditation can also focus on those with whom we have a more high maintenance or difficult relationship.
Try holding such an individual in your mind.
Picturing them feeling happy and safe.
Perhaps recognizing them as a fragile human being.
As a person with vulnerabilities and self doubts.
Taking a moment to wish them happiness.
Healthy choices.
Compassionate decision making.
Wishing them confidence.
And safety.
And moments of peace.
You can also send loving kindness to situations.
Imagining perhaps a room before the exam.
Before the difficult conversation takes place.
Before anyone enters it.
Sending wishes for confidence.
And clarity of mind.
For health.
And positive communication.
For respect.
Well-being.
And a sense of ease.
Now your only job is to listen to the sound of the bell.
Staying with the sound until it completely disappears.
Taking a deep breath in.
And as you are ready.
Slowly blinking open your eyes.
As you readjust to the light and to your space.
Perhaps keeping your gaze downward at first.
Taking a moment to set an intention for yourself.
An intention being a word or phrase.
To guide you.
As you leave this space.
You can head out into the world.
Recognizing that an intention is different from a goal.
Or a to-do list.
How do you want to be in the world?
Perhaps your intention is smile.
Or open-heartedness.
Or you've got this gorgeous.
Whatever it is,
Tucking it away in your heart,
In your mind,
To carry with you.
Into the rest of your day.
Or into the rest of your night.
Thank you.
