Hello,
My name is Lucy Chan and for this meditation we'll be practising loving kindness for a loved one and for ourselves.
With this practice,
Loving kindness is seen as a quality of friendliness,
A sense of turning towards ourselves and others.
We cultivate this attitude by saying certain phrases to ourselves and others in our minds.
It is still a practice where we stay present,
It is an applied intention,
So every time we notice our mind has wandered,
We bring our focus gently back to the person we are cultivating this intention towards.
Before we begin,
Taking a few moments now to think of a loved one who is someone you have a relatively uncomplicated relationship with,
Someone who easily makes you smile.
Ideally not a romantic partner but it could be a friend or family member,
Perhaps someone who inspires you or even a loving pet.
Once you have chosen your person,
First settling into a comfortable position,
Either sitting or lying down,
Whatever is most comfortable for you.
And then gently letting your eyes close.
Taking a few deep embodied breaths,
Allowing yourself to come more fully into your body,
Beginning to notice the movement of the breath in the body.
And as you breathe,
With each exhale,
Perhaps releasing or softening any unnecessary tension that may be held in your body.
If you like,
Putting a hand now over your heart and checking in with the heart space.
Perhaps noticing any emotions that are present and allowing them to be there.
Feeling the supportive warmth of your own hand on your body.
Feeling the gentle pressure,
The gentle contact of your own touch.
Perhaps setting the intention here to allow yourself to give and receive kindness.
Acknowledging that you are worthy of receiving kindness.
And now,
In your mind's eye,
Bringing up an image of someone who naturally makes you smile.
Visualizing this being in front of you as best as you can.
Perhaps you imagine them as a person,
With a gentle smile on their face.
And as you sit together,
You look at them and you say the following phrases in your mind.
Feeling the importance of the words as you send them your well wishes.
You may say to them,
May you be well.
May you be well.
May you be well.
You may say to them,
May you be well.
May you be kind to yourself.
May you be peaceful.
May you be safe.
Repeating these words softly and gently to your loved one or using phrases that speak to you.
Cherishing this time with your loved one as you say to them,
May you be well.
May you be kind to yourself.
May you be kind to yourself.
May you be peaceful.
May you be safe.
Enjoying these moments sat with your loved one.
As you sit with your loved one,
Now you may be able to say,
As you sit with your loved one,
Now redirecting your attention so that your mind rests its attention on yourself.
Picturing yourself in your mind's eye just as you are here today.
And with this image of yourself in your mind,
You can begin to say to yourself,
May I be well.
May I be kind to myself.
May I be peaceful.
May I be peaceful.
May I be safe.
Allowing these words to sink in.
If you find it challenging to give yourself these well wishes,
Then seeing your loved one present there with you.
Gently encouraging you to receive these words of kindness.
Allowing yourself to say,
May I be well.
May I be kind to myself.
May I be peaceful.
May I be kind to myself.
May I be peaceful.
May I be safe.
May I be safe.
If it still feels challenging,
Perhaps imagining yourself as a young child.
Fundrable,
Innocent and turning towards yourself as a caring parent with their child as you say,
May I be well.
May I be kind to myself.
May I be peaceful.
May I be peaceful.
May I be safe.
Repeating these words of kindness softly to yourself.
And finally taking a few long,
Slow breaths as you gently let go of the practice.
Just resting quietly in your own body.
Accepting your experience just as it is.
Allowing this practice to have been just as it was.
And letting yourself to be just as you are.
And when you feel ready,
Gently opening your eyes.
