Loving-kindness meditation.
This meditation is designed to generate a sense of kindness to yourself and others.
Allow yourself to switch from the usual mode of doing to a mode of non-doing,
Of simply being.
Begin by finding a suitable posture for you.
You can be sitting or lying down.
Make sure that you're being comfortable and warm.
You can either have your eyes closed or gently open,
Whatever you prefer.
Whenever you're ready,
Bring your attention to the fact that you're breathing.
Become aware of the movement of your breath as it comes into your body and as it leaves your body.
Not changing the breath in any way,
Just observing the breath deep down in your belly.
Feeling the abdomen as it expands gently on the in-breath.
And as it folds back towards your spine on the out-breath.
Being totally here in each moment with each breath.
And if distracting thoughts arise,
Acknowledge them and then return to noticing your breathing.
And now,
Bringing to mind someone for whom you have deep feelings of love.
It can be a person or even a pet.
Seeing or sensing this person or pet and noticing new feelings for them arise in your body.
It may be simply a smile that spreads across your face or your chest becomes warm.
Whatever the effects,
Allow them to be felt.
And as you keep them in mind,
Wish them well and repeat these phrases silently.
May you be happy.
May you be healthy.
May you live in peace.
And repeating this a few more times,
Silently for yourself.
May you be happy.
May you be healthy.
May you live in peace.
Now,
Letting go of this person or pet in your imagination and keeping in awareness the feelings that have arisen.
Then bring yourself to mind and seeing if you can offer this loving kindness to yourself by letting these words become your words silently.
You are just as deserving of kindness and well-being as anyone else.
May I be happy.
May I be healthy.
May I live in peace.
Allowing the words to resonate in your being if you can.
May I be happy.
May I be healthy.
May I live in peace.
Say these phrases to yourself with a genuine sense of warmth and affection if you can.
And same way as if you were with your special friend.
If no feeling arises,
That's fine.
Your intention is the key.
You don't need to force any feelings in this exercise.
But see if you can't send yourself just as much warmth as you did to your special friend.
If you find this difficult or notice some resistance,
That's okay.
Just be curious about any sense of resistance.
Welcome it rather than pushing it away and see what happens.
And now bring to mind someone you may see regularly but have no particular like or dislike towards.
Perhaps someone at a checkout at the supermarket or at your petrol station or at a coffee shop or a bank clerk.
Bring someone to mind.
Then imagine them as you say these words in your mind.
May you be happy.
May you be healthy.
May you live in peace.
Notice what effect these words have,
If any.
And once again repeat.
May you be happy.
May you be healthy.
May you live in peace.
And then turn your attention to someone with whom you have a difficulty.
It's best not to start with the most difficult person,
But perhaps someone who brings up feelings or irritation or annoyance.
Choose someone who you are willing to offer some kindness to today.
Remember that you are just wishing them well,
Because underneath they are a human being,
Just like you,
With desires,
Hopes and fears.
And seeing if you can let these words become your words as you keep this person in mind.
May you be happy.
May you be healthy.
May you live in peace.
Notice the sensations and feelings that arise within you.
And seeing if you can just allow them and let them be.
And once more repeat silently.
May you be happy.
May you be healthy.
May you live in peace.
And now bringing to mind the broader community of which you are part of.
You might imagine your family,
Your workmates,
Your neighbors.
Spreading your well-wishes and including yourself in this offering of loving-kindness as you let these words become your words.
May we all be happy.
May we all be healthy.
May we all live in peace.
May we all be happy.
May we all be healthy.
May we all live in peace.
And expand out to include all the people in your local community and on this planet,
Wishing all humans the gift of loving-kindness,
Compassion and love.
May we all be happy.
May we all be healthy.
May we all live in peace.
Notice the sensations and feelings that arise within you.
Sitting with them for a few moments until you are ready to end the practice.
And then take this feeling or intention of kindness to yourself and others with you for the rest of your day or evening.
