Welcome to this meditation on loving kindness.
This meditation will help you when you're having difficulty in being kind to yourself.
We'll first start by activating loving kindness to a loved one where it's easier and then gently we will add yourself into that circle of kindness.
Moving your body into a comfortable position.
Closing your eyes or gazing down gently and if you'd like you can place a hand over your heart as a reminder to bring not only an awareness but a loving awareness to this experience.
And now bring to mind a person or another living being who naturally makes you smile.
Someone with whom you have an easy and uncomplicated relationship.
This could be a child,
Your grandmother,
Even your cat or dog.
Whoever it is that naturally brings happiness to your heart.
And if you're lucky enough to have many people or living beings that arise for you please just choose one.
Let yourself feel what it's like to be in that being's presence.
Create a vivid image of this being in your mind's eye and if you have difficulty creating images in your mind just allow yourself to have a felt sense of being in their good company.
And now you can recognize that this being wishes to be happy and free of suffering just like you.
Just like every other living being.
Repeating softly and gently feeling the importance of these words.
May you be happy May you be well May you be safe May you be peaceful and live with ease May you be happy May you be well May you be safe May you be peaceful and live with ease May you be happy May you be well May you be safe May you be peaceful and live with ease You may want to use your own words so that they feel comfortable for you and capture your deepest wishes.
I wish for you to be happy.
I hope for you to stay well.
I want you to be safe and may you always be peaceful and living with ease And when you notice that your mind has wandered you can return to the words and the image of your loved one.
Savoring any warm feelings that may arise.
Take your time.
And now let's add yourself to that circle of goodwill.
Creating an image of yourself in the presence of your loved one.
Visualizing the both of you together We'll repeat these phrases to the both of you.
May you and I be happy.
May you and I be well.
May you and I be safe May you and I be peaceful and live with ease.
May you and I be happy.
May you and I be well.
May you and I be safe.
May you and I be peaceful and live with ease.
May you and I be happy.
May you and I be well.
May you and I be safe.
May you and I be peaceful and live with ease.
And again you may want to change the words so they feel comfortable for you.
May we be happy.
May we be well.
May we be safe.
May we be peaceful and live with ease.
I wish for us to be happy.
I hope for us to stay well.
May we always be safe,
Peaceful and living with ease.
And now we can thank your loved one and let them move on.
Let the image of them go as we will now put the full focus of our loving attention on ourselves.
Feel free to put your hand on your heart,
Feeling the warmth and gentle pressure of your hand and visualize your whole body in your mind.
Noticing any stress or uneasiness that may be lingering and you can offer yourself these following phrases.
May I be happy.
May I be well.
May I be safe.
May I be peaceful and live with ease.
May I be happy.
May I be well.
May I be safe.
May I be peaceful and live with ease.
May I be happy.
May I be well.
May I be safe.
May I be peaceful and live with ease.
My wish is to be happy.
I hope to stay well.
I want to be safe.
And may I live peaceful and with ease.
Continue to offer yourself these words of kindness.
And as you notice when your mind begins to wander,
Gently bring yourself back to these phrases.
And now take a few breaths.
And just rest gently and quietly in your own body.
Noticing and accepting anything that you find there.
Knowing your experience is exactly as it should be.
And as you reflect on this meditation,
You can ask yourself,
How was this for me?
Was there any challenging aspects?
Maybe you noticed that the phrases weren't really evoking feelings of loving kindness.
And that's okay.
Remember that our experience is as it should be.
There is a story that illustrates how this practice can work.
A disciple asked the rabbi,
Why does Torah tell us to place these words upon our hearts?
Why doesn't it tell us to place these holy words in our hearts?
The rabbi answers,
It is because as we are,
Our hearts are closed,
And we cannot place these holy words in our hearts.
So we place them on top of our hearts,
And there they stay.
Until one day,
One day,
The heart breaks,
And the words fall in.
Continue to reflect on this meditation,
And I'll call you back with the sound of the bells.
And as you prepare to return to your day,
You can set an intention for you to remember the kindness that you could offer yourself,
And extend that through the rest of your day.
Begin to move your body slowly,
Opening your eyes,
Gazing about you,
And gently and slowly return to your day.
Namaste.
You
