So this is the loving kindness for a loved one meditation.
And loving kindness meditation or metta meditation as it's known,
Is a way of training the mind to be more loving and compassionate.
And so we use phrases or language as the vehicle of this type of meditation.
And so we know how powerful language and words can be to hurt our feelings.
And so loving kindness meditation uses kind words to cultivate good intentions and positive conversations inside and eventually good moods.
And so we use our loving kindness for a loved one and then later include ourselves in the exercise.
And so to begin,
Just allow yourself to settle into a comfortable position.
So either sitting or lying down.
And if you like or if it feels right for you,
Putting a hand over your heart or another location that's soothing.
And we do this just as a reminder to not only bring awareness,
But a loving awareness to our experience and to ourselves,
No matter what's arising.
And so now just bringing to mind a person or a living being who naturally makes you smile.
So someone with whom you have an easy,
Uncomplicated relationship.
It could be a child,
A grandparent,
Your cat or your dog.
Whomever naturally brings happiness to your heart.
If many people or other living beings arise,
Just choose one.
And once you have the image of this being,
Just let yourself feel what it's like to be in their presence.
Just allowing yourself to enjoy their good company.
So creating a vivid image of this being in your mind's eye.
And now recognize how much this being wishes to be happy and free from suffering.
Just like you and every other living being.
And so repeating softly and gently inside your mind and feeling the importance of the words that you're about to speak.
May you be happy.
May you be peaceful.
May you be healthy.
May you live with ease.
May you be happy.
May you be peaceful.
May you be healthy.
And may you live with ease.
And so you can use your own words to capture your deepest wishes for your loved one or continue to repeat these phrases.
When you notice that your mind has wandered,
Returning to the words and the image of the loved one you have in mind.
Savoring any warm feelings that may arise.
Noticing the sensations of this warmth in your body.
What does it feel like in my body when I generate these well wishes toward a loved one?
Now adding yourself to the circle of goodwill.
So creating an image of yourself in the presence of your loved one and visualizing you both together.
May you and I be happy.
May you and I be peaceful.
May you and I be healthy.
May you and I live with ease.
May we be happy.
May we be peaceful.
May we be healthy.
May we live with ease.
Now releasing the image of the other and perhaps thanking this being your loved one before moving on.
Letting the full focus of your attention rest directly on yourself.
Placing your hand over your heart or elsewhere if it feels right.
And if you do so just feeling the warmth and pressure of your hand visualizing your whole body in your mind's eye.
Noticing if there's any stress or uneasiness that may be lingering within.
And offering yourself the following phrases.
May I be happy.
May I be peaceful.
May I be healthy.
May I live with ease.
May I be happy.
May I be peaceful.
May I be healthy.
May I live with ease.
Noticing if any other well wishes arise spontaneously for yourself.
Giving yourself some time to modify the phrases and allow yourself to receive them.
So finally taking a few breaths and just resting quietly in your own body.
Noticing what your experience was.
And as best as you can just accepting it exactly as it is.
There may have been challenging aspects.
This would be perfectly normal.
And so if something challenging did arise.
Then maybe moving towards modifying the phrases.
Such as if may you be healthy triggered some unease.
Feeling free to modify the phrase to may you have a measure of health.
May you begin to feel healthy.
Giving yourself permission to take any parts of the meditation that worked for you.
And starting your practice there.
Gently opening the eyes and returning your awareness completely to the room and your surroundings.
