Loving kindness for someone you care about.
Get into a comfortable position,
Either sitting on a cushion or laying down.
Fully or partially close your eyes and take a few deep breaths to settle into your body and into the present moment.
Now bringing to mind a person you care about or someone who naturally makes you smile.
This is someone with whom you have a comfortable and easy relationship.
Not necessarily a perfect relationship,
Because of course there's no such thing as a perfect relationship.
But someone who just brings a lightness to your heart when you think of them.
This could be a child you know,
Your grandparent,
Maybe your cat or dog,
Whoever naturally brings happiness to your heart.
And if you can't decide between a couple of people,
Just choose one.
Now letting yourself feel what it's like to be in that person's presence.
Or maybe it's your pet's presence.
Allowing yourself to enjoy the good company.
Create a vivid image of this being in your mind.
Now recognize how this being wishes to be happy and free from struggles,
Just like you and every other living being.
Repeating these phrases silently to yourself for the other being.
Understanding the importance of your words as you repeat these phrases silently.
May you be happy.
May you feel loved.
And may you begin to accept yourself just as you are.
Again,
The phrases are,
May you be happy.
May you feel loved.
And may you begin to accept yourself just as you are,
Right here,
Right now,
In this moment,
Just as you are.
Again you notice that your mind has wandered,
Returning to the words and the image of someone that you care about.
Savoring any warm feelings that may arise and taking your time,
No rush here.
And now adding yourself to this circle of goodwill.
Creating an image of yourself in the presence of the person you care about and visualizing both of you here together.
An image of both you and this person who you care about.
And now repeating the phrases for both of you.
So may we both be happy.
And may we both feel loved.
And may we both begin to accept ourselves just as we are.
May we both be happy.
Silently repeating these phrases.
May we both be happy.
May we both feel loved.
And may we both begin to accept ourselves just as we are.
And feeling the meaning behind these words,
Behind these phrases,
As we silently repeat them for ourselves and for this other being.
And remembering if your mind wanders,
Just come back to the words,
To the very words and to the phrases.
Happy,
Loved,
And beginning to accept ourselves just as we are.
And now letting go of the image of the other and letting the full focus of your attention rest directly on yourself.
Maybe putting your hand over your heart and feeling the warmth and gentle pressure of your hand.
Realizing your whole body in your mind's eye.
Noticing any stress or uneasiness that may be lingering within you.
And offering yourself these phrases.
May I be happy.
May I feel loved.
And may I begin to accept myself just as I am.
Just as I am.
May I be happy.
May I feel loved.
And may I begin to accept myself just as I am.
Simply repeating these phrases just for you.
May I be happy.
May I feel loved.
And may I begin to accept myself just as I am.
Simply taking a few breaths and resting quietly in your own body.
Accepting whatever your experience is exactly as it is.
You may be feeling goodwill and compassion or you may not,
It doesn't matter.
We're simply setting our intention to open our hearts and see what happens.
And now if your eyes have been closed you can gently open your eyes and come back to the room.
