This is a loving-kindness meditation,
Or we could call it a compassion meditation.
We'll tune in to our body,
To what's happening,
And then afterwards we'll bring some thoughts,
Some intentions of loving-kindness to ourselves and to others.
So,
Settling into a position that's comfortable,
Sitting,
Lying down,
Even standing is fine.
Then tuning in to the body.
How does the body feel right now?
This contact,
With clothes or with a seat perhaps?
Pressure in the contact,
Maybe texture of the material?
This experience of support,
A chair,
A bed,
The ground,
Supporting us.
And there's also the sense of breathing,
Maybe as movement on the chest,
Maybe even the belly,
Maybe even temperature on the nostrils.
And there may be sound as well,
Certainly this voice,
But maybe other sound as well.
We don't need to look,
To search,
Just recognizing what is here.
And there are thoughts and emotions,
And this flux,
Movement of attention,
Moving from one aspect to the other,
Holding a lot of things at the same time.
And maybe effort,
Trying to hold the attention onto something.
For this exercise,
Let's loosen up the effort,
If there is any.
And now intentionally bringing into mind someone we care for.
It could be someone close to us,
Somebody alive or that's passed away.
It could even be a pet,
Even a fictional character,
Bringing someone we care for into our own field of awareness.
And saying these words,
May they be happy,
May they be healthy,
May they have a fulfilling life in whatever circumstances they're in.
Happy,
Healthy,
And a fulfilling life.
And there's no need to force these thoughts.
Simply hearing this voice is enough.
Simply hearing these words is enough.
Maybe like pebbles that drop in a pond,
They're now letting go of that person and bringing to mind ourself.
Even my circumstances,
Whatever they are,
May I be happy,
Healthy,
And have a fulfilling life.
And acknowledging any feelings that may arise.
Remembering the aim is not to have particular feelings,
Pleasant feelings.
All these can come and go.
The aim is simply the intention.
May I be happy,
May I be healthy,
May I have a fulfilling life.
And finally,
Bringing to mind the whole world.
That could be a small,
Micro world,
Or the whole wide world.
It doesn't matter.
Just widening it out.
May we all be happy,
Healthy,
And have fulfilling lives.
And now dropping any thoughts,
Any intentions.
Sensing what's alive right now.
And coming to the end of this meditation with the sound of a bell.
