Welcome to this practice of loving kindness for a loved one.
Loving kindness meditation,
Also known as Metta meditation,
Is a way of training the mind to be more loving and compassionate.
It's a practice of goodwill,
Of kind wishes.
We're setting the intention to wish ourselves and others well,
And we do so in this practice by using imagery,
Concentration,
Connection,
And caring.
If you have a loving kindness practice,
Feel free to use your own phrases.
If you're new to this practice,
You can experiment with the phrases I offer,
While also knowing you can modify and make them your own.
If at any point this practice becomes a little overwhelming or too uncomfortable,
It's skillful to shift your attention away from the practice towards a anchor such as the breath,
Our sounds.
Or if overwhelm is still present,
Releasing the meditation and practicing behavioral self-compassion,
Like getting a warm cup of tea or sitting outside in the sun.
Earing on the side of compassionate wisdom.
Beginning this practice by settling into a comfortable position,
Either sitting or lying down.
If you'd like,
Offering yourself a soothing or supportive touch,
Such as resting the hands over the heart,
Or holding one hand in the other.
Using this kind touch as a reminder to not only bring attention,
But kind attention to our experience and selves.
As you're ready,
Bringing to mind a person or another living being who naturally makes you smile.
This could be a child.
This could be a grandparent.
This could be a cat or a dog.
Whomever naturally brings happiness to your heart.
And if many candidates are auditioning for the position,
As best you can,
Choosing one for now,
Knowing you can come back to the others at a later point.
Creating a vivid image of this being in your mind's eye.
And allowing yourself to enjoy their good company.
Letting yourself feel what it's like to be in their presence.
And recognizing how much this being wishes to be happy and free from suffering.
Just like you.
And just like every other living being.
Repeating the following phrases silently,
Softly,
Gently.
Thinking if you can get in touch with a kind wish underneath the words.
May you be happy.
May you be happy.
May you be peaceful.
May you be peaceful.
May you be healthy.
May you be healthy.
And may you live with ease.
May you live with ease.
Continuing to wish this dear one well with these phrases.
Are any phrases that capture your wish for this being who naturally makes you smile?
And the mind will naturally wander.
And that's okay.
Gently returning to the words and the image of the one you have in mind.
And savoring any warm feelings that arise.
Taking your time.
And on your next breath,
Adding yourself to your circle of goodwill kind wishes.
Creating an image of yourself in the presence of this being who makes you smile.
Visualizing you both together.
And recognizing how you both want the best for each other.
May you and I be happy.
May we be happy.
May you and I be peaceful.
May we be peaceful.
May you and I be healthy.
May we be healthy.
And may you and I live with ease.
May we live with ease.
And on the next breath,
Letting go of the image of the other.
Perhaps thanking your loved one before moving on.
And letting the full focus of your attention rest directly on yourself.
And now offering yourself a soothing or supportive touch.
Feeling the warmth,
The gentle pressure of the hand.
Visualizing your entire body in your mind's eye in this moment.
Becoming aware of any stress or uneasiness that may be lingering within you.
And recognizing that this is an opportunity to wish this one well too.
May I be happy.
May I be happy.
May I be peaceful.
May I be peaceful.
May I be healthy.
May I be healthy.
And may I live with ease.
May I live with ease.
Continuing to repeat these phrases,
Offering yourself your own kind wishes.
Or modifying to make the words your own.
What kind wishes does your heart need to hear in this moment?
And if you don't know what you need to hear,
That's okay.
Resting in the good company of your own breath.
Releasing this practice.
A few nice easy breaths as you rest quietly in your own body.
Allowing yourself to feel as you feel and to be as you are.
Thanking yourself for taking this time to practice loving kindness.
I look forward to working with you in the 21st Century and 20th Century coming to Endense.
You
