Welcome to this loving kindness for a loved one meditation practice.
Beginning by settling into a comfortable posture.
Either sitting on a chair or lying down.
And just taking a few moments to check in with the mind and body.
Noticing whatever is present.
Thoughts and emotions perhaps.
Various sensations in the body.
Sound arising and passing away.
Simply acknowledging your experience for whatever it is right now.
And now directing your attention to your breathing.
Feeling your breath moving in and out of the body.
Breathing in and knowing that you're breathing in.
And breathing out and knowing that you're breathing out.
It may be helpful to place a hand on the belly to connect with the sensation of breathing.
Both on the inside and the outside of the body.
Just feeling this gentle rising and falling of the belly with each in and out breath.
And now if it feels right for you,
Placing a hand over the heart.
Or another location that is soothing as a reminder to bring not only awareness but loving awareness to our experience and to ourselves.
Now bringing to mind a person or other living being who naturally makes you smile.
Someone with whom you have an easy,
Uncomplicated,
Loving,
Loving experience.
Whoever naturally makes you smile.
Someone with whom you have an easy,
Uncomplicated relationship.
This could be a child,
A grandparent,
Or even a pet.
Whoever naturally brings happiness to your heart.
If many people come to mind,
Just choose one.
And now letting yourself feel what it's like to be in that person's presence.
Allowing yourself to enjoy the good company.
Creating a vivid image of this being in your mind's eye.
And now recognizing how much this being wishes to be happy and free from suffering.
Just like you and every other living being.
And now silently repeating the following words.
May you be safe.
May you be happy.
May you be healthy.
And may you live with ease.
May you be safe.
May you be happy.
May you be healthy.
And may you live with ease.
Whenever you notice that your mind has wandered,
Simply returning to the words and the image of the loved one you have in mind.
Savoring any warm feelings that may arise.
And now adding yourself to the circle of goodwill,
Creating an image of yourself in the presence of your loved one.
And visualizing you both together.
And with the image of both of you in mind.
Silently repeating the following phrases.
May we be safe.
May we be happy.
May we be healthy.
And may we live with ease.
May we be safe.
May we be happy.
May we be healthy.
And may we live with ease.
And now letting go of the image of the other.
Perhaps thanking your loved one before moving on.
And then letting the full focus of your attention rest directly on yourself.
Placing your hand over your heart or elsewhere.
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.
Taking your time.
And now offering yourself the phrases.
May I be safe.
May I be happy.
May I be healthy.
And may I live with ease.
May I be safe.
May I be happy.
May I be healthy.
And may I live with ease.
And finally,
Taking a few breaths and quietly resting in your own body.
Accepting whatever your experience is exactly as it is.
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