So go ahead and find a nice comfortable posture.
Closing your eyes.
Settling in And we'll do some love and kindness meditation today.
So for this meditation,
Really making sure that you feel comfortable in your body.
Making sure you feel fully relaxed and at ease.
It might be helpful to lean back.
Relax the muscles in your face.
Neck and shoulders.
Just take another moment or so to.
Settle your whole body.
Letting your breathing be soft.
For this love and kindness practice.
Bringing someone to mind who you care about.
And who you have an easy relationship with.
So not a complicated relationship.
Might be.
A friend.
Relative.
A mentor.
Someone who you just care for.
Where you wish to be happy.
And you know that they care for you as well.
And just bring an image of that person into your mind.
Maybe seeing their face.
Imagining their smile.
And knowing that this person as troubles in their life.
Goes through challenges.
And go through times of uncertainty.
Or loneliness.
Confusion.
Their life is sometimes difficult.
And just caring for them.
To do this love and kindness,
We'll just repeat some phrases as you send these well wishes to this person.
Again,
Bringing an image of this person into your mind.
And then quietly in your own mind repeating these phrases.
May you be happy and peaceful.
May you be healthy.
And strong.
May you feel safe.
And protected.
May you live with ease and wellbeing.
And we'll go through the phrases again.
And just after each time you say a phrase,
Really imagining this coming true for this person.
Bringing them into your mind.
Repeating the phrase.
May you be happy.
And peaceful.
May you be healthy.
And strong.
May you feel safe.
And protected.
May you live with ease and well-being.
If it helps,
You can imagine just a warm white light coming from you and landing onto them.
Just imagining them receiving this gift of your love and kindness.
Well wishes.
And if there are any other phrases that you wish to say for this person.
Just listening to what's there.
But fundamentally just connecting with that wish.
May you,
My dear friend,
Be happy and peaceful.
And seeing that come true for this person.
Letting the image of this person fade away.
And bringing your awareness now back into your body.
Just feeling your in-breath and your out-breath.
Maybe just noticing or labeling any emotions.
Present.
And then we can bring this practice to a close.
Like taking a deep breath in.
And a long,
Slow breath out.
Slowly opening your eyes.
And stretching.
