This is a loving kindness for beginners meditation.
To start,
Allow yourself to settle into a comfortable position,
Either sitting or lying down.
If you like,
You could place a hand over your heart or another location that's soothing as a reminder to bring not only awareness but loving awareness to our experience and to ourselves.
Now bring to mind a person or other living being who naturally makes you smile.
It could be a child,
A friend,
A grandmother,
A pet,
Whoever naturally brings happiness to your heart.
Perhaps it's a bird outside your window.
And just let yourself feel what it's like to be in that being's presence,
Allowing yourself to enjoy the good company.
And having a clear picture of this in your mind.
Now recognising how this being wishes to be happy and free from suffering,
Just like you and every other living being,
Direct some phrases towards that being and repeating the phrases silently in your mind with softness and gentleness,
Feeling the importance of the words.
May you be safe and direct that phrase towards your being.
May you be safe.
May you be peaceful.
May you be healthy.
May you be healthy.
May you live with ease.
May you live with ease.
Just repeating those phrases over and when you notice that your mind's wandered,
Returning to the words and the image of the loved one you have in your mind.
May you be safe.
May you be peaceful.
May you be healthy.
May you live with ease.
And savouring any warm feelings that may arise.
And notice how I say may arise,
Because we're not forcing anything here,
Just noticing if warm feelings do arise.
And now in your mind's eye,
Adding yourself to your circle of goodwill,
Perhaps putting your hand over your heart and feeling the warmth and gentle pressure of your hand for just a moment or for the rest of the meditation.
Installing yourself and your loved one in your mind as you repeat the phrases,
May we be safe.
May we be safe.
May we be peaceful.
May we be peaceful.
May we be healthy.
May we be healthy.
May we live with ease.
May we live with ease.
And just repeating those phrases.
May we be safe.
May we be peaceful.
May we be healthy.
May we live with ease.
And now when you're ready,
Letting go of the image of the other,
Bidding them farewell and letting the full focus of your attention rest directly on you,
If that feels OK.
Visualising your whole body in your mind's eye,
Noticing any stress or uneasiness that may be lingering within you and offering yourself the phrases,
May I be safe.
May I be safe.
May I be peaceful.
May I be peaceful.
May I be healthy.
May I be healthy.
May I live with ease.
May I live with ease.
Just repeating those phrases to yourself,
Silently in your mind.
And perhaps there are different words that speak to you more directly than the ones we've used here,
Just seeing if you can offer yourself some words that you might like to hear from others or that you'd say to others,
Or continue with the phrases we've been using if nothing comes to mind.
Finally,
Taking a few breaths and just resting quietly in your own body,
Savouring the good will and kindness that flows naturally from your own heart,
Knowing that you can return to the phrases any time you wish.
