Welcome to this loving kindness meditation.
Start by switching off any electronic devices and making sure you won't be interrupted.
Taking time for meditation is an act of self-care,
So allow yourself to enjoy this time undisturbed.
You can sit on a meditation cushion or a straight back chair,
Whichever feels most comfortable for you.
Check in with your posture,
Rolling your shoulders back and opening up the chest,
Then lengthening your spine so you're sitting in an upright but relaxed posture.
Close your eyes or soften your gaze if that feels more comfortable.
Then focus on your breath,
Taking slow deep breaths in through your nose and out through your mouth.
Try to make your breaths as slow,
Deep and steady as possible,
Roughly 4 seconds in and 4 seconds out.
Allow your abdomen to inflate on the in-breath and deflate on the out-breath.
Then gently place a hand over your heart in a kind,
Supportive manner,
As if you are reaching out to comfort a friend who is struggling.
Keep breathing.
As you start to feel some warmth under your hand,
Visualise that warmth trickling down into your heart.
Imagine your heart opening up,
Expanding,
Being filled with love and care for yourself and others.
Loving kindness meditation is an ancient practice and was originally called metta bhavana in the Buddha's language,
Pali.
Metta meaning love,
Friendliness or kindness and bhavana meaning development or cultivation.
So this is a practice dedicated to cultivating warm,
Positive emotions in the mind,
Like love,
Care,
Friendliness,
Kindness and concern.
Of course,
For many of us these are not easy emotional states to either access or generate.
So throughout this practice,
Just set your intention to kindness.
We know from MRI scans of the brain that just trying to be kind and compassionate lights up the same brain regions that get activated when we actually feel those emotional states.
So remember that the practice is working,
Even if it doesn't feel like it.
In the first stage of this practice,
Imagine someone in your life for whom you have unconditional feelings of warmth,
Appreciation,
Love or gratitude.
This could be a good friend,
Beloved family member or a teacher,
It could even be your favourite pet or a fictional character who means a great deal to you.
See this beloved person or animal's face in your mind's eye.
Take in their friendly warm expression and the look of kindness and affection in their gaze.
Know that this being truly cares about you and wants to be your friend.
This being truly cares about you and wants nothing but the best for you.
Then allow yourself to respond in kind,
Aiming to generate feelings of warmth,
Friendliness and appreciation for them.
Repeat the following phrases to yourself silently,
Taking your time to savour each phrase and trying to connect with the meaning behind the words.
It can be easy to fall into just saying these phrases without feeling them,
So it's helpful to remember that they are wishes of goodwill,
Care and appreciation.
If they're a bit cold or empty,
Try to warm up the tone of your thoughts.
May you be well.
May you be happy.
May you be free from suffering.
Now let go of that person or creature and turn this stream of warmth and benevolence towards yourself.
Try to see your own face in your mind's eye.
You can also try calling out your name in a friendly tone.
Know that you deserve love,
Kindness,
Compassion and goodwill as much as any other being on this planet.
And now adjust the three phrases to become May I be well.
May I be happy.
May I be free from suffering.
May I be well.
Again,
Remember that these are not just words,
They are heartfelt wishes for that person,
In this case you,
To feel happy,
Be safe and well and be liberated from suffering.
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.
Thank you.
Now let go of sending metta to yourself and turn the stream of warmth and kindness outwards again.
Imagine you and your beloved person standing side by side.
Then around you start to form circles of your friends,
Family members,
Neighbours,
The people in your community,
City,
Country.
Imagine the warmth coming from your heart is a healing white light,
Beaming from your body to every one of these people,
Lighting up their faces,
Their hearts,
Their whole bodies,
And silently wish them well,
Saying,
May you all be well.
May you be happy.
May you be free from suffering.
Now see that beam of light and loving kindness emanating from your heart to light up every country in the world,
Including every person on this planet in your wish for their happiness and well-being.
May every person on this planet be well.
May they be happy.
May they be free from suffering.
And then expand your goodwill still further to include every living thing,
The animals,
Birds,
Fish,
Insects,
Plants and trees,
Even the tiny microbes that support all life on earth.
May all life be well.
May all life be happy.
May all life be free from suffering.
Then let go of all efforts and place a hand over your heart,
Or if it's been there the whole time,
Spend a few moments just enjoying the feeling of a heart that's filled with warmth and compassion.
Then take a deep breath,
Gently open your eyes,
And see if you can carry these feelings of kindness and goodwill for yourself and others into the next activity of your day.
