Just setting aside 10 to 15 minutes to practice the loving kindness meditation.
This meditation is designed to help you bring warmth and goodwill to your life.
When you're ready,
Finding a comfortable position,
Reasonably upright and relaxed.
And when the time's right,
Gently closing your eyes.
Taking a few deep breaths to help you to settle in to your body and the present moment.
To help you in settling into the present moment,
I'll ring a bell and just gently listening for the moment that the bell turns to silence,
Guiding you back to the present moment.
Bell Just following your breath in and out of your body,
Allowing yourself to settle into the moment.
To relax and soften.
And when you're ready,
Bringing to mind a person or other living being who naturally makes you smile.
This could be a child,
A grandparent,
Your cat or dog,
Whoever naturally brings happiness to your heart.
Let yourself feel what it's like to be in this being's presence,
Allowing yourself to enjoy their good company.
Now recognizing how vulnerable this loved one is,
Just like you,
Subject to sickness,
Aging and death.
Also,
This being wishes to be happy and free from suffering,
Just like you and every other living being.
Repeating softly and gently,
Feeling the importance of your words,
Sending them loving kindness.
May you be safe.
May you be peaceful.
May you be healthy.
And may you live with ease.
And again,
May you be safe.
May you be peaceful.
May you be healthy.
And may you live with ease.
And any time that you notice your mind has wandered,
Just gently directing your mind back to the image of your loved one in your mind.
Savouring any warm feelings that may arise.
Now adding yourself to your circle of goodwill,
Placing your hand over your own heart,
Feeling the warmth of your hand.
And offering yourself and your loved one some loving kindness.
May you and I be safe.
May you and I be peaceful.
May you and I be healthy.
May you and I live with ease.
And again,
Really allowing the intention of your words to flow,
The loving kindness.
May you and I be safe.
May you and I be peaceful.
May you and I be healthy.
May you and I live with ease.
And now visualising your whole body in your mind's eye,
Noticing any stress or uneasiness that may be lingering within you.
And now offering kindness directly to yourself.
May I be safe.
May I be peaceful.
May I be healthy.
And may I live with ease.
And again,
May I be safe.
May I be peaceful.
May I be healthy.
May I live with ease.
Now taking a few breaths and just allowing yourself to rest quietly in your own body.
Savouring the goodwill and kindness that flows naturally from your own heart.
And knowing that you can return to these phrases any time your heart desires.
And taking a few more breaths now.
And when you're ready,
Gently coming back to the room.
