Welcome,
This is Sarah Ann Schumann and I'll be guiding you in a loving-kindness meditation.
Start by allowing yourself to settle in a comfortable position,
Either seated or lying down.
And you might want to offer yourself some soothing or supportive touch,
Maybe one or both hands over your heart or one hand cupped in the other.
The soothing touch is a reminder to bring not only awareness but loving awareness to your experience and to yourself.
And now bring to mind a person or another living being who naturally makes you smile.
Someone with whom you have an easy uncomplicated relationship.
This could be a pet,
A child,
A grandparent,
Anyone who naturally brings happiness to your heart.
And if more than one person or living being comes to mind,
Just choose one.
Starting to let yourself feel what it's like to be in that being's presence.
Allowing yourself to enjoy the good company.
Create a vivid image of this being in your mind's eye.
Now,
Recognizing how much this being wishes to be happy and free from suffering,
Just like you and every other living being.
Repeating softly and gently to yourself,
Feeling the importance of your words.
May you be happy.
May you be safe.
May you be healthy.
May you be at peace.
May you be happy.
May you be safe.
May you be healthy.
May you be at peace.
And you can also use your own words to capture your deepest wishes for your loved one.
And each time you notice that your mind has wandered,
Gently returning to the words and the image of the loved one you have in mind.
Savoring any warm feelings that may arise.
Taking your time to well wishes to this loved one.
Continuing with the phrases,
Either your own words or these.
May you be happy.
May you be safe.
May you be healthy.
May you be at peace.
And now,
Adding yourself to your circle of goodwill.
Creating an image of yourself in the presence of your loved one.
Visualizing both of you together and repeating to yourself,
May we be happy.
May we be safe.
May we be healthy.
May we be at peace.
Continuing to repeat these phrases,
Or your own phrases.
Sending loving kindness to yourself and your loved one together.
May we be happy.
May we be safe.
May we be healthy.
May we be at peace.
And now letting go of the image of the other.
Maybe thanking your loved one before moving on.
And then letting the full focus of your attention rest directly on yourself.
Offering yourself soothing or supportive touch and feeling the warmth and gentle pressure of your hand.
Visualizing your whole body in your mind's eye.
Noticing any stress or uneasiness that may be lingering within you.
And offering yourself the phrases.
May I be happy.
May I be safe.
May I be healthy.
May I be at peace.
May I be happy.
May I be safe.
May I be healthy.
May I be at peace.
And now broadening your circle of loving kindness again.
And bringing to mind all beings everywhere.
And repeating these phrases.
May all beings everywhere be happy.
May all beings be safe.
May all beings be healthy.
May all beings be at peace.
May all be happy.
May all be safe.
May all be at peace.
May all be healthy.
May all be at peace.
And now taking a few deep breaths in and out of your nose.
And just resting quietly in your own body.
Accepting whatever your experience is exactly as it is.
Thank you so much for practicing with me today.
May you be at peace.
May I be at peace.
May all beings everywhere be at peace.
