Hello,
Welcome to Happy House Massen.
Today we're going to be together in doing a loving kindness meditation.
Find yourself a safe,
Comfortable,
Warm place.
Ideally seated with your feet on the floor.
If you're home this meditation can be done seated,
Standing or lying down.
Just make sure you feel comfortable and safe.
Our eyes can be closed if you're okay with that or relaxed and softened gently towards a spot in front of you.
Think about your body a little as you sit here.
Is there anything that would make it just that little bit more comfortable?
Stretch or wriggle a little before we settle down completely.
Then notice the connection between the bones and flesh of your body and the surface that's supporting them.
Our spines are straight but not stiff.
They're like the pebbles stacked on top of one another.
And feel your body connected to the ground beneath you by your feet.
Now we go to our take our attentions to our heads on top of our spines.
Imagine a thread is keeping it upright and centered.
And down to our jaws.
Make an effort to relax those.
We'll rest the tip of our tongues behind our top front teeth.
Allow your hands to rest wherever they're comfortable.
The intention here that we're cultivating is one of both ease and awareness.
In our own pace,
We're going to take three deep,
Long and full breaths.
In right down into our bellies and exhaling at our own speed.
And with every out breath,
We relax a little bit more.
Letting go of the thoughts and concerns of the day or any worries for the future.
In and out.
When you're ready,
You can allow your breath to return to its natural rhythm.
At this point,
We want to bring all our attention inwards.
There may be sounds that surround you inside the room or outside.
Just be aware of those and let them fade into the background.
They're not important right now.
Become aware of yourself,
Who you are and where you are.
In your mind's eye,
Imagine if you can,
Meeting someone you love,
Someone trusted,
Who loves you and you feel safe and happy with.
This could be a friend,
A relative or even a pet.
Try and connect your heart with theirs.
You're going to wish them well from your natural desire to be happy,
Healthy and at ease.
So in your own time,
Say silently to them,
May you be happy.
May you be healthy.
May you be safe.
May you be healthy.
May you be safe.
And again,
Connecting your heart with theirs,
Saying silently to them,
May you be happy.
May you be healthy.
May you be safe.
Now moving your attention on,
See if you can think of someone you hardly know.
This could be someone you pass in the street occasionally,
Someone who maybe perhaps serves you in a shop you go into,
Someone you recognise,
But you perhaps don't even know them by name.
Hold the image of them in your mind's eye.
Connect all your best intentions to them.
In your own time,
Say to them,
May you be happy.
May you be healthy.
May you be safe.
May you be happy.
May you be healthy.
May you be safe.
And connecting your heart to theirs one more time,
May you be happy.
May you be healthy.
May you be safe.
Now perhaps if you can think of someone you find difficult in your life,
You might not want to pick the most difficult person,
Perhaps someone you find irritating or annoying,
Or someone you're not at ease with.
Hold the image of them in your mind's eye.
Connect all your best intentions to them.
Your natural desires to be happy and healthy.
In your own time,
Say to them,
May you be happy.
May you be healthy.
May you be safe.
May you be happy.
May you be healthy.
May you be safe.
And again,
Connecting your best intentions to this person in your life that you find difficult.
May you be happy.
May you be healthy.
May you be safe.
And finally,
Coming back to ourselves.
Bring your attention inward to yourself.
Hold the image of yourself in your mind's eye.
Feel a connection with your own heart and your own desire to be happy,
Healthy and safe.
In your own time and with the best intentions for yourself,
Say,
May I be happy.
May I be healthy.
May I be safe.
May I be happy.
May I be healthy.
May I be safe.
May I be happy.
May I be healthy.
May I be safe.
When you're ready,
Take a deep,
Long,
Full breath.
Gently open your eyes if they've been closed and bring yourself back into the present moment in time.
Thank you.
