This is a loving kindness meditation.
It is meant to generate goodwill for oneself and others.
It is not wishful thinking or an activity of wanting or insisting that things be different than they are.
Loving kindness practices generally move through extending wishes of goodwill to others,
Ourselves,
Those we may find challenging,
And eventually an openness toward all of humanity.
The practice today is going to focus primarily on bringing kindness to oneself.
This can be difficult.
There are many conditions where we learn to regard others before ourselves.
And the practice today is intended to bring awareness and kindness and good wishes to oneself.
This can be a kind of healing and also a means for befriending oneself.
It falls in a category of taking care of oneself before being available to extend that to others,
To put your own oxygen mask on first rule.
Start by finding a comfortable posture,
One that is sportive,
Feeling a strong back and a soft front,
The jaw slack,
The shoulders relaxed and the belly soft.
The eyes can be open or closed.
And take a few deep breaths and then allow the breath to slowly return to a natural rhythm.
And find where you feel your breath,
The sensations in your body of breathing.
It might be in the rise and fall of the chest or belly,
Or the gentle movement of the air in and out of the nose.
See if you can just let your body settle,
Quieting the mind and resting with a gentle attention to the rhythm of the body breathing.
The mind will wander throughout meditation.
This is normal.
See if you can allow thoughts to arise and then pass away,
Returning your attention back to the sensations of the body breathing.
If you notice you've become lost in thoughts,
The moment that you noticed that you are lost in thinking,
This awareness allows you to return to the present moment and sit with your attention to the body breathing.
Bringing loving kindness to practice can be easier by first bringing to mind a loved one.
Think of someone who is unconditionally kind to you.
Imagine their presence.
A person who you have a very uncomplicated relationship with.
Someone who has been there for you.
Someone you feel safe and authentic with.
Someone who you can feel safe even when vulnerable.
And maybe no one comes to mind in this moment.
That's okay.
Maybe you have an unconditional feeling toward a pet or perhaps a mentor or spiritual figure.
Bring this loving relationship to mind.
And start by finding words that extend wishes of well-being toward them.
The practice is to silently repeat phrases to yourself,
Offering wishes of goodwill.
Start with this loved one.
I will be using different phrases throughout the meditation and see if you notice words that bring meaning to you or maybe even develop your own phrases to express your intentions of wishing well-being.
And find three or four meaningful phrases to repeat during your practice.
May you be safe.
May you be peaceful.
May you find tranquility in difficult times.
May you live your life with ease.
Repeating these phrases or finding your own words that are meaningful.
Find a sense of how you might wish this person well-being,
Peace and comfort.
May you be safe.
May you be peaceful.
May you find tranquility in times of difficulty.
May you live your life with ease.
Repeating with the intentions of extending kindness.
Again,
If your mind drifts off,
Just return your attention back to the phrases and wishing goodwill.
May you be safe.
May you be peaceful.
May you find tranquility in times of difficulty.
May you live your life with ease.
And now include yourself.
Imagine being with this person,
Feeling a sense of connection.
And this loving kindness toward both of you.
May we be safe.
May we be peaceful.
May we be healthy.
May we find tranquility in times of difficulty.
May we live our lives with ease.
Noticing how you might feel comfortable and safe with this person.
The genuine caring.
Again repeating the phrases.
May we be safe.
May we be peaceful.
May we be healthy.
May we find tranquility in times of difficulty.
May we live our lives with ease.
And now bringing this kindness to yourself.
May I be safe.
May I be healthy.
May I be peaceful.
May I find tranquility in times of difficulty.
May I live my life with ease.
Acknowledging that you too,
Like all beings,
Deserve this kindness.
Even if at first genuine concern is not felt,
Continue to be open.
May I be safe.
May I be healthy.
May I be protected from inner and outer harm.
May I be peaceful.
Sometimes a gesture of kindness can be helpful to bring this to oneself by simply putting a hand over your heart.
May I find tranquility in times of difficulty.
May I live my life with ease.
When distraction occurs,
This is okay.
Just notice and return to the phrases,
Offering yourself kindness and goodwill.
And repeating silently to yourself,
May I be safe.
May I be peaceful.
May I live my life with ease.
Taking a moment to repeat to yourself silently,
Bringing goodwill and kindness to yourself,
Using words that bring meaning to you.
May I live this day with ease.
And in closing,
See if you can bring an open awareness,
Widening the circle and offering wishes of kindness to all.
Recognizing that everyone deserves to feel safe,
Peaceful,
Healthy,
And to live their life with ease.
May we be safe.
May we be peaceful.
May we live our lives with ease.
Letting all humanity and all creatures ultimately wish to live peacefully and in harmony and with natural ease.
Rest for a moment in the intentions of goodwill and loving kindness for all.
Even if not felt,
Savor the intentions of bringing this to yourself and to others.
And with some intention,
See if you can carry these thoughts and wishes throughout your day.
Being unconditionally kind to yourself.
Thank you for practicing and thank you for practicing with me.
