So today we're going to do a loving kindness meditation.
So making sure that you're comfortable either lying on the floor or sitting in a chair with your feet resting on the floor and your hands in your lap.
Somewhere where you're going to be able to keep still for around 20 minutes.
And making sure that you're fully supported so your muscles don't need to be tensing or holding themselves in any way.
And just taking a few moments to relax and check in with your breath and how you're feeling in this moment.
Especially if you've been rushing around today just taking a few moments to settle.
And this is time for you,
You don't need to be anywhere else right now.
You can just be as you are.
So for the first part of the loving kindness meditation I'd like you to focus on yourself as we say the following phrases.
May I be safe,
May I be happy,
May I be healthy,
May I be free.
And just repeating those intentions in your head to yourself.
And the idea is to be open to these intentions and wish them for yourself as much as is possible.
And it's about authenticity so you're not forcing it,
Just being open to the suggestions.
May I be safe,
May I be happy,
May I be healthy,
May I be free.
And this might be quite a simple thing for your brain to be concentrating on.
So the mind will wander,
It's very normal and natural.
And whenever it does just noticing without judgement and then just bringing the awareness back to repeating those phrases in your mind.
May I be safe,
May I be happy,
May I be healthy,
May I be free.
Sometimes it might help to just turn up the corners of your mouth slightly into a very subtle smile.
Or put a hand over your chest just to kind of cement those intentions and give yourself feedback from your posture.
So you have these kind thoughts towards yourself.
Not letting any thoughts or distractions pass.
Life is busy so there will be things that draw your attention away but just noticing them objectively and just coming back to the practice.
Now I'd like you to move on to think of a loved one.
So someone that you feel love and warmth towards,
Someone who springs to mind quite easily.
And to focus on them and wish the same intentions for them.
So may you be safe,
May you be happy,
May you be healthy,
May you be free.
Thank you.
May you be safe.
May you be happy.
May you be healthy.
May you be free.
May you be happy.
Thank you.
Just bringing that attention back as many times as you need to.
Just repeating those phrases.
And then I'd like you to put your thoughts of that person to one side and now think of someone who is an acquaintance.
So someone that you don't have strong feelings for.
Maybe someone you see on your commute to work or someone you might share small talk with.
And set the same intentions towards them.
So may you be safe.
May you be happy.
May you be healthy.
And may you be free.
You might find this part of the practice slightly more difficult if you don't have a strong attachment to this person.
Distractions might come in more easily.
Just noticing that and just bringing the attention back.
And that is the practice of mindfulness.
Once you notice where your mind is going you can choose whether to let it carry along that path or bring it back to something else,
A different focus.
So just picturing this acquaintance.
Repeating.
May you be safe.
May you be happy.
May you be healthy.
And may you be free.
Thank you.
Thank you.
And then I'd like you to move your attention towards someone that you're finding difficult at the moment.
This can be quite a strong practice.
So choose someone that you feel comfortable with.
Perhaps not someone that's wronged you in any major way but someone who's irritated you or you've had a disagreement with.
And just picturing them and wishing them the same intentions.
So may you be safe.
May you be happy.
May you be healthy.
May you be free.
And this isn't about saying they're right or even particularly about forgiveness,
It's just about acknowledging that they're a human being too and just wishing them these same basic positive intentions.
And again the mind might wander during this practice.
Your attention might go on to other things.
But just seeing if it's possible to set these intentions for this person that has annoyed you recently.
And again it's not about forcing anything.
It's just about seeing if you can develop some more positive but authentic feelings.
Which hopefully will make you feel better.
May you be safe.
May you be happy.
May you be healthy.
May you be free.
May you be free.
Thank you.
And then finally I'd like you to set these intentions for all living beings so everyone on the planet,
People and animals.
Making sure that you include yourself and your loved one and your acquaintance and the person you're finding difficult as well.
You can picture this in any way that feels comfortable to you.
I like to imagine looking at the world from space.
But any visualisation that helps you,
You could think of all your loved ones and friends and acquaintances and then all the people you don't know as well.
Or just putting the words out there.
May we all be safe.
May we all be happy.
May we all be healthy.
May we all be free.
And again you might want to put a hand over your heart or turn up the corners of your mouth slightly into a smile.
Just to set those intentions.
Whatever feels natural to you.
And again just bringing the attention back as many times as you need to.
Just focusing on these words.
May we all be safe.
May we all be happy.
May we all be healthy.
And as we start to come towards the end of the practice I'd like you to put those intentions into practice.
And as we start to come towards the end of the practice I'd like you to put those intentions to one side for now.
And just spend a few moments checking back in with your breath and your body.
Just seeing how you feel after setting those intentions.
If you feel any different from the start of the practice.
And there's no right or wrong answer it's just about getting in touch with yourself and your intuition.
Just seeing what helps you and what doesn't.
It might be useful after the practice is finished just to think about the different parts of the practice and whether you found some easier than others.
And you might get a sense of a need to focus on one area.
Often people find it hard to have compassion for themselves.
So focusing on sending those intentions to yourself might be of help.
But you're the expert in what you need.
And then as we come to the end of the practice just starting to slowly move.
Starting to wiggle fingers and toes.
And when you're ready maybe having a bigger stretch.
And then opening your eyes.
