Take a moment to allow your body to settle into a comfortable position.
Now close your eyes or if it's more comfortable,
Keep them slightly open and relax your gaze.
Today we will be practicing loving kindness.
In this practice we generate a wish of well-being for ourselves and for others.
Take a full breath in and a long slow breath out.
Feel yourself seated and present in this moment.
All loving kindness begins with ourselves.
If we wish to treat others with loving kindness,
We must treat ourselves with loving kindness.
Let's begin by offering wishes of well-being to ourselves.
Today we will use the following phrases,
Though in the future you may use whatever words are most meaningful to you.
May I be strong.
May I be safe.
May I find joy in my life.
May I have peace in my heart.
Repeat these phrases and invite your heart to open and accept them.
May I be strong.
May I be safe.
May I find joy in my life.
May I have peace in my heart.
Now bring to mind your baby.
Imagine holding your precious baby in your arms right now.
Think of what you wish for your baby.
May you be strong.
May you be safe.
May you find joy in your life.
May you have peace in your heart.
Imagine your baby receiving your wishes for well-being.
Now imagine your baby being surrounded by the light of your love,
Your partner's love,
And all others who already love your child and care deeply for their well-being.
Now bring to mind someone close to you that you care deeply about.
Perhaps your partner,
Another child,
A friend,
Or a family member.
Imagine that person sitting in front of you right now and think of what you wish for them.
May you be strong.
May you be safe.
May you find joy in your life.
May you have peace in your heart.
Imagine them receiving your wishes for well-being.
Now bring to mind someone who's having a difficult time,
Perhaps someone who has experienced loss or is struggling with illness or maybe just having a hard time.
Imagine that person sitting in front of you.
May you be strong.
May you be safe.
May you find joy in your life.
May you have peace in your heart.
Imagine them receiving your wishes for well-being.
Now bring to mind someone you regularly see in your life but for whom you haven't had much interaction with.
Maybe a neighbor,
A checker you often see at the grocery store,
Or some other person.
Imagine that person sitting in front of you and say to them,
May you be strong.
May you be safe.
May you find joy in your life.
May you have peace in your heart.
Imagine them receiving your wishes for well-being.
Now bring to mind someone with whom you've had some difficulty and offer them the words,
May you be strong.
May you be safe.
May you find joy in your life.
May you have peace in your heart.
Imagine them receiving your wishes for well-being.
Extend your wishes to everyone you know,
Everyone who is a part of your life.
May you be strong.
May you be safe.
May you find joy in your life.
May you have peace in your heart.
Imagine these people receiving your wishes for well-being.
Now extend your wishes beyond the place where you are,
Beyond the people you know,
To extend over the entire earth.
May you be strong.
May you be safe.
May you find joy in your life.
May you have peace in your heart.
Imagine these people throughout the world receiving your wishes of well-being,
Feeling this sense of well-being extending out from you in all directions.
Notice how you feel in this moment,
The sensations in your body and the quality of your mind.
Now place a hand on your heart as you say these words to yourself.
May I be strong.
May I be safe.
May I find joy in my life.
May I have peace in my heart.
Breathing in fully and exhaling fully,
Allowing yourself to be present,
Complete,
Here.
Whatever your experience was during this meditation,
This practice offers benefits even if you weren't always able to feel the well wishes or experience some resistance,
That's okay.
Simply come back to your intention to practice and experience love and kindness in whatever way you are able and in whatever way feels right to you.
Finish with a full deep breath in and a long slow breath out.
