Hi there,
I'm Nick Rowan.
Thanks for taking time to meditate with me today.
Today's meditation will focus on loving kindness and sending kind thoughts.
Sending them to ourselves and to others.
When you are ready close your eyes and relax.
Take a few minutes to drop into the moment,
Into the body.
Feel yourself sitting in the chair.
Feel your feet placed on the floor.
Feel the weight of your hands resting on your lap.
Check in with your breath.
Notice any characteristics of your breathing.
If it's long or short,
Deep or shallow,
Just bring your attention into the present moment.
Slowly bring your mind to someone you have a really good relationship with.
Someone you love or care about who cares about you.
Perhaps try picturing them sitting in front of you,
Really sensing them there.
Noticing their face,
Their facial expression and taking a few moments to feel that connection between you and them.
That sense of love,
Support.
Noticing the effect it has on your body.
Seeing if you can notice anything in your chest,
In your heart.
Noticing a sense of well-being.
Then staying in touch with this sense,
Let the thought of this person go and begin to focus on yourself.
Move your focus to your heart.
As you do this,
Say to yourself with sincerity and clarity,
May I be well,
May I be happy,
May I be peaceful,
May I be loved.
Allow any thoughts or feelings you experience as you say these words to freely flow.
May I be well,
May I be happy,
May I be peaceful,
May I be loved.
It may be difficult to say these words to yourself.
Acknowledge any feelings,
Let them wash over you and repeat.
May I be well,
May I be happy,
May I be peaceful,
May I be loved.
With each breath let these words reach out to every cell in your body.
May I be well,
May I be happy,
May I be peaceful,
May I be loved.
Call to mind someone you love and care about,
Perhaps the same person as earlier.
Say their name to yourself,
Feel their presence.
It may help to visualize them sitting in front of you.
Direct loving-kindness towards this person.
May you be well,
May you be happy,
May you be peaceful,
May you be loved.
As you repeat these words,
Feel the joy in your heart.
Feel it as it radiates from your heart to every cell in your body.
Visualize it radiating out of your body and touching this person.
May you be well,
May you be happy,
May you be peaceful,
May you be loved.
With each wish for them,
Imagine them receiving your love,
Kindness and joy.
May you be well,
May you be happy,
May you be peaceful,
May you be loved.
Now call to mind someone who plays some role in your life that you don't know very well or don't have a particular feeling for or against.
Maybe it's the person who serves you coffee or lunch or someone you see whilst taking public transport.
Imagine this person sitting in front of you.
Direct loving-kindness towards this person.
May you be well,
May you be happy,
May you be peaceful,
May you be loved.
As you repeat these words,
Feel the joy in your heart.
Feel it as it radiates from your heart to every cell in your body.
Visualize it radiating out of your body and touching this person.
May you be well,
May you be happy,
May you be peaceful,
May you be loved.
With each wish for them,
Imagine them receiving your love,
Kindness and joy.
May you be well,
May you be happy,
May you be peaceful,
May you be loved.
Now call to mind someone you are having difficulties with in your life.
Maybe a family member,
A friend,
A roommate or a co-worker.
Someone you are experiencing conflict with where there is unhealthy communication.
Say their name to yourself.
Imagine this person sitting in front of you.
Direct loving-kindness towards this person.
May you be well,
May you be happy,
May you be peaceful,
May you be loved.
Sending this person loving-kindness may be difficult.
To forgive,
To accept,
To understand.
Recognize these feelings and let them wash over you.
Do not be harsh with yourself if you find this difficult.
Just continue saying may you be well,
May you be happy,
May you be peaceful,
May you be loved.
As you repeat these words,
Feel the joy in your heart.
Feel it as it radiates from your heart to every cell in your body.
Visualize it flowing out of your body and touching this person and with each wish for them imagine them receiving your love,
Kindness and joy.
May you be well,
May you be happy,
May you be peaceful,
May you be loved.
Now visualize kindness,
Love,
Happiness,
Well-being and peace.
Let them radiate from you in your heart out to the person who is close to you,
The person you don't know but who touches your life and the person you have difficulty with.
May you be well,
May you be happy,
May you be peaceful,
May you be loved.
Now slowly move your focus back to your body and your breath.
Feel yourself sitting on the chair,
Feel your feet on the floor,
Your hands resting on your body.
Bring with you the feelings of kindness,
Well-being,
Happiness and joy.
Carry it with you and share it with others.
And when you're ready in your own time opening your eyes.
