Loving kindness meditation.
So beginning to find your seat.
Settling in.
Beginning to sense into the body.
Becoming aware of sensations of this body making contact.
Perhaps some areas of pressure.
Really just beginning to sense ourselves in this room that we're in.
On this chair or whatever surface we're currently on.
Becoming aware of this body just as it is just right now.
Also tuning into our breath.
Finding this rhythm,
This cycle and flow of each breath.
Arriving.
Closing down the eyes if we haven't already.
Setting the intention to be here now.
With this body.
With this breath.
In this moment.
We'll be doing a loving kindness meditation.
And the invitation is just to notice.
Just to notice what arises.
This is a cultivation practice.
There's no expectation to feel anything or for anything in our lives to change dramatically.
When we do this practice.
It's an opportunity to notice what arises and to cultivate loving kindness for ourselves and for others in our life.
If you wish you may want to place one hand over the chest area.
One hand over the belly.
Just to support us and feeling held.
Comforted.
Comforted.
Aware of this body breathing.
So I'll be saying some phrases and if you wish you may repeat those phrases to yourself.
And maybe the words I use don't resonate for you.
So finding words that work better for you if that's the case.
So I'd like to invite you to bring to mind someone who.
When you think of this being.
It's very uncomplicated.
Feelings of warmth,
Friendship,
Maybe love.
Someone who when you think of this being it's easy to think of them.
Maybe a smile just really naturally comes to the lips.
Might be a pet.
Might be a person who's no longer with us.
Someone who has an ease when we think of this person.
Perhaps imagining them standing in some way next to you or in front of you.
Whichever way this feels comfortable.
Perhaps saying their name in your mind.
And allowing these words to become your words.
May you be happy.
May you be healthy in body,
In heart and in mind.
May you live and love with ease.
And may you be safe.
Allowing these words to become your words.
Allowing any of those words to be repeated.
Any of the words that resonate for you.
And as you imagine this other being.
Noticing any feelings of warmth that you may have for this other being.
Seeing if you can bring yourself into the picture.
In some way.
So you and this being are together now.
And offering the following words of loving kindness to you both.
May we be happy.
And may we be healthy in body,
In heart and mind.
May we live and love with ease.
And may we be safe.
Repeating any of those words that resonate for you.
And as you imagine this other being.
May we be healthy.
Noticing what's here.
Making space.
And very gently now we're going to let go of the image of this other being.
But maintaining this image of ourselves.
In whichever way is comfortable for us.
And seeing if we can allow these words to become your words.
May I be happy.
And may I be healthy in body,
In heart and in mind.
May I live and love with ease.
And may I be safe.
Perhaps repeating any of those words that resonate for you.
Noticing what that's like.
Allowing,
Making space for what's here.
And what is here.
And we'll very gently let go of this image of ourselves.
And just bring to mind someone who maybe needs a bit of our love at the moment.
Perhaps someone having some difficulty.
Maybe a friend or a family member.
Someone in particular who we feel like we want to reach out to.
Perhaps saying their name,
Picturing them in any way that we're able to.
Seeing if we can allow these words to become your words.
May you be happy.
May you be healthy in body,
In heart and in mind.
And may you live and love with ease.
And may you be safe.
Just noticing that you're feeling very healthy.
And you're feeling very healthy.
Just noticing what that's like.
Repeating any of those phrases as you wish.
Making space for whatever's here.
And we'll very gently let go of the image of that person.
And let go of the image of that person.
And we'll very gently let go of the image of that person.
And bring to mind now someone for whom we might have some difficulty.
It really doesn't have to be the most difficult person.
Just someone whom maybe there's some disagreement,
Some discomfort.
Maybe we're going into the story already as we think of this person.
Noticing any sensations,
Any emotions arising as we think of this person.
Making space for them as kindly and gently as we can.
Finding our breath if that helps.
Perhaps saying their name.
And if we're able to,
Beginning to picture them.
Holding them in our awareness.
As we say these words.
Just as I wish to.
May you be happy.
May you be healthy in body,
In heart and in mind.
And may you live and love with ease.
And may you live and love with ease.
And may you be safe.
Aware of any sensations now.
Repeating any of those phrases as you wish.
Aware of our breath.
Perhaps if our hands are making contact,
We can feel the warmth there as a source of comfort.
Very gently now,
Letting go of the image of this person.
And bringing to mind all beings,
All beings that we can imagine.
People we know,
People we love,
People we barely know in our communities,
In our neighbourhoods.
People we can't even imagine beyond our circle of reference.
Perhaps even all beings in this world.
All beings sharing this air,
This water and standing on this big rock.
Sensing the unity between all of us,
Our common humanity.
Our desires for happiness and healthiness.
And seeing if you can allow these words to become your words.
May we be happy.
May we be healthy.
May we be free from suffering.
And may we be safe.
As best you can,
Allowing this wish for all beings to spread outward,
To be known.
Repeating any of those phrases that resonate.
May we be happy,
Healthy,
Safe and free from suffering.
And letting go of all effort now.
Coming back to the sense of this body sitting,
Of this body breathing.
Taking a moment to acknowledge this time that you've given to yourself and to your fellow beings.
To offer loving kindness.
Noticing what's here in this body,
In this mind.
Beginning to sense the space around this body.
Perhaps as this meditation comes to an end and as you open your eyes you might want to stretch your body and take a deep breath in as I ring the chime.
