This is a meditation for cultivating the capacity to give and receive affection.
This capacity is essential for cultivating loving relationships.
If we suffered trauma or neglect in the past,
We may have closed our hearts to protect ourselves.
This practice may help you to restore your original open heart.
To begin,
Get into a comfortable position.
If you want,
Close your eyes.
Now get in touch with your body.
Feel your feet,
Your legs,
Your seat,
Your trunk,
Your shoulders,
Your head,
Your arms,
Your hands.
Notice sensations.
Tingling,
Throbbing,
Warmth,
Pleasant or unpleasant or neutral.
Take three deep breaths to let out any tension from the day.
Let your breathing return to normal.
Feel where you feel it most strongly.
In and out.
Not trying to control the breath,
Just let it be natural.
Now adopt a tiny little half smile with your mouth closed.
Notice how that makes you feel when you adopt a position of contentment,
Peace,
And happiness in the present moment.
Notice the breath.
Let the breath be infused with affection and kindness for yourself and others.
Even if you don't feel it,
Set an intention to breathe in affection and kindness for yourself and breathe out affection and kindness to others who are suffering just as you are.
Notice that the mind wanders.
Don't judge it.
This is what minds do.
Just bring attention back to the breath and the feelings you are intending with each in-breath and out-breath to feel.
If it helps,
Put your hand over your heart to feel the warmth that is there.
Come back to the breath when the mind wanders.
Feel appreciation for the breath itself.
Without breath,
We couldn't stay alive.
Notice each breath as it enters and exits the body.
Hold affection and kindness for yourself and others,
Remembering to keep your little half smile.
If your mind is wandered,
Bring it intentionally and gently back to the breath over and over.
Letting your breath soothe and comfort your body,
Release any tension.
Notice a gentle flow of the breath in and out.
Returning to the breath when your mind is wandered,
Focus on your attentions over and over again to provide kindness and goodwill and affection for all human beings,
Including yourself.
Take the last minute or two to really focus on your breath,
Breathing in and breathing out,
Resting in the field of kindness that you're generating.
When you're ready,
You can open your eyes.
See if you can keep a tiny half smile on your face and sense a radiating of kindness outward with the out breath and breathing in kindness with the in breath as you go about your day.
