Welcome to this loving kindness meditation.
Start by switching your phone to silent and making sure you won't be disturbed.
You can sit on a meditation cushion or straight back chair,
Or lie down,
Whichever feels most comfortable for you.
If you're sitting,
Check in with your posture to make sure you are upright but relaxed,
Sitting with a sense of alertness and dignity.
Close your eyes or soften your gaze if that feels more comfortable.
Then bring your attention to your breath,
Taking slow,
Deep inhalations through your nose and exhalations through your mouth.
Just spend some time breathing,
Making your breaths as slow,
Deep and steady as possible,
Roughly 4 seconds in and 4 seconds out.
As you breathe,
Imagine that your abdomen is like a balloon,
Inflating on the in-breath and deflating on the out-breath.
Then gently place a hand over your heart in a warm,
Friendly manner.
Keep breathing.
And as you start to feel some warmth under your hand,
Imagine that warmth trickling down into your heart,
Your chest and belly,
Your torso and then your whole body,
Every cell of your being filled with warmth,
Kindness,
Compassion.
You deserve it,
Whether you think you do or not.
And remember that loving kindness meditation has been practiced for thousands of years to cultivate positive mental states like kindness,
Love,
Empathy,
Compassion,
Care and a sense of connection to oneself and all other beings.
If you have a trauma history,
These might not be easy states to generate or even to feel.
But remember two things.
First,
There is no right or wrong with meditation.
All you have to do is try.
Just do your best and see what happens.
That's completely fine.
And second,
Know that just the intention of trying to feel warm,
Kind,
Connected,
Is beneficial for the brain.
Even if you feel a bit cold or shut down,
Simply trying to generate helpful,
Nourishing feelings is a powerful healing step.
We start this practice by imagining a beloved person.
This could be a dear friend,
Family member or someone who has helped you and shown you kindness in your life.
It could even be a fictional character who means a great deal to you.
Allow your mouth to form a little half-smile and then try to see this beloved person's face in your mind's eye.
Know that they feel unconditionally warm and positive towards you.
See if you can really feel that in your heart rather than just thinking about it.
Then allow those feelings to springboard from you to them,
Generating feelings of warmth,
Care,
Concern and benevolence for this person you care about so deeply.
Now repeat the following phrases to yourself in your mind,
Taking your time to savour each phrase.
May you be well.
May you be happy.
May you be free from suffering.
May you be well.
May you be happy.
May you be free from suffering.
Thank you for watching.
If you find yourself just repeating the phrases a little mechanically,
Imagine how you'd say these words if this person were actually sitting in front of you.
Think about the warm,
Friendly tone you'd use,
Then warm up the tone of your thoughts.
May you be well.
May you be happy.
May you be free from suffering.
Thank you for watching.
Now let go of your beloved person and turn this stream of warmth and kindness towards yourself.
See your own face in your mind's eye and know that you deserve love,
Kindness,
Compassion and goodwill as much as any other being on this planet.
Now we slightly adjust the three phrases to become May I be well.
May I be happy.
May I be free from suffering.
May I be well.
May I be happy.
May I be free from suffering.
May I be well.
Again if the words feel a bit unemotional or empty,
Remember that these are heartfelt wishes for yourself to feel happy,
To be well and not to suffer,
Which is very important.
May I be well.
May I be happy.
May I be free from suffering.
Thank you for watching.
Now bring to mind a neutral person.
This could be a neighbour who you don't know that well,
Or someone who serves you in a local shop,
Whose face you know but not their story.
Remember that this person,
Just like you,
Wants to be happy and free from suffering.
Send warmth,
Care and concern from your heart to theirs.
May you be well.
May you be happy.
May you be free from suffering.
May you be well.
May you be happy.
May you be free from suffering.
Let go of the neutral person.
Then let go of the neutral person and bring a difficult person to mind.
This could be a friend or family member you're in conflict with,
Or perhaps someone who's hurt or annoyed you.
But remember that even though you don't feel much warmth towards this person right now,
They too want happiness and not to suffer.
And of course,
If you hold on to anger or bitterness,
Then you are the one who's suffering,
Not them,
So try sending some kindness instead.
May you be well.
May you be happy.
May you be free from suffering.
May you be well.
May you be happy.
May you be free from suffering.
Thank you for watching.
Now let go of the difficult person and imagine all of these people standing in a circle,
Your beloved person,
Yourself,
Neutral and difficult people,
And send them all loving kindness.
May we all be well.
May we be happy.
May we be free from suffering.
Then broaden your circle of kindness and compassion still further,
Including your family,
Friends,
Colleagues,
Neighbours,
Then everyone in your community,
City,
Country,
Continent,
Until you're sending waves of love,
Kindness,
Care and concern to every person on this planet.
May all people be well.
May all people be happy.
May all people be free from suffering.
And then include every living being in your wish for their health,
Happiness and wellbeing,
Every plant,
Animal,
Bird,
Fish,
Even tiny microbes.
May all life be well.
May all life be happy.
May all life be free from suffering.
And finally let go of the phrases,
Sitting silently and enjoying the feeling of a heart filled with compassion.
Sending warmth,
Care,
Kindness and connection from my heart to yours.
May you be calm and peaceful.
May you flourish and be happy.
May you live a life of ease.
Thank you.
