Welcome to Mind With Heart's loving kindness practice for a loved one and me.
Sitting comfortably with the back straight,
Body still and at ease,
Stable like a mountain,
Or lying flat on our back,
Releasing all muscles and giving the whole body over to gravity.
Aware of our body and how it feels,
Noticing where the body touches the seat or the floor,
The sensations of contact between the feet and the ground,
And perhaps of the hands resting on the knees.
Noticing how the mind is,
Perhaps it's speedy and busy,
Or sleepy and dull,
Or somewhere in between.
Simply noticing and spending a few moments tuning into our mood,
Noticing how we feel.
There is no right or wrong way to feel,
However we are is completely fine,
Just aware.
And taking a few deep,
Slow,
Relaxing breaths,
Releasing deeply with each out breath,
And then letting the breath follow its own natural rhythm.
And the eyes can be open or closed for this exercise,
Whichever feels right for us.
And if we like we could place one or two hands over our heart or elsewhere as a reminder to bring loving awareness to this exercise and to ourselves.
Feeling the warmth and gentle touch of our hands and forming an intention for this practice that expresses whatever it is we wish for ourselves and others at this time.
And we can leave our hand here for the practice or put it down at any time we like.
Now bringing to mind a person or other living being who naturally makes you smile,
Someone with whom you have an easy and uncomplicated relationship.
This could be a friend,
A child,
Someone in your family,
Or a pet,
Whoever brings happiness to your heart.
Taking a few moments to settle on just one person and creating a vivid image of them in your mind's eye.
Letting yourself feel what it's like to be in their presence,
Savouring this,
Enjoying their company.
Now recognising that this being wishes to be happy and to be free from suffering,
Just like you and every other living being.
And repeating these wishes silently,
Feeling the meaning of your words.
May you be well.
May you be happy.
May you be safe.
May you live with ease.
May you be well.
May you be happy.
May you be safe.
May you live with ease.
May you be safe.
Continuing to repeat these silently to yourself.
And whenever your mind wanders,
As all our minds do,
Gently returning to the words and their meaning and the image of your loved one in your mind.
May you be well.
May you be happy.
May you be safe.
May you live with ease.
And if you know of something they really need at this time,
You could wish this for them too.
Adding in whatever other phrases feel right to you.
Savouring any warm feelings that arise and taking your time.
And now adding yourself into the circle of goodwill.
Creating an image of yourself in the presence of your loved one.
Seeing you both together and offering these wishes to you both.
May you and I be well.
May you and I be happy.
May you and I be safe.
May you and I live with ease.
May we be well.
May we be happy.
May we be safe.
May we live with ease.
Each time the mind wanders,
Whenever we notice we gently and kindly come back to the phrases,
Their meaning and this image of our loved one and ourselves together.
And offer again our good wishes.
May we be well.
May we be happy.
May we be safe.
May we live with ease.
Then letting go of the image of your loved one,
Perhaps thanking and hugging them before they move on.
And letting your attention rest fully on yourself.
And if you like,
Here you can put your hand over your heart again,
Feeling the warmth and gentle pressure of your hand.
Opening your whole body in your mind's eye,
Noticing any stress or discomfort.
And offering yourself these same good wishes.
May I be well.
May I be happy.
May I be safe.
May I live with ease.
May I be well.
May I be happy.
May I be safe.
May I live with ease.
And if any of these wishes are challenging for you at this time,
Seeing if it helps to add the words in the midst of this.
May I be well in the midst of this.
May I be happy in the midst of this.
May I be safe in the midst of this.
And may I live with ease in the midst of this.
And seeing if there's anything else we need at this time and forming that into a wish for ourselves.
Expressing it in whatever way is most meaningful for us.
Maybe we wish to feel loved,
Supported,
Connected with others,
Appreciated,
Seen and understood.
Whatever it is we wish.
Seeing if we can offer it to ourselves now.
May I be well.
May I be safe.
May I be happy.
And if it feels right for us,
We could now extend these wishes out to include others,
Our loved ones,
Family and friends.
May they be well,
Happy,
Safe and live with ease.
And all those suffering and those who are helping everyone who is suffering.
May they be well,
Happy,
Safe and live with ease.
And to all those wherever we live,
Our town,
Our city,
Our country and the whole world.
May we all be well.
May we all be happy.
May we all be safe.
May we all live with ease.
Wrapping the whole world in these good wishes.
And then letting go of the phrases and the images in your mind and resting quietly in your body.
Letting your experience be whatever it is.
And letting yourself feel whatever you feel.
Simply being.
