This is the Loving Kindness Meditation recorded by Gemma at the Owl and the Coconut.
Allowing yourself to settle into a comfortable position,
Either sitting or lying down.
And if you like,
Putting one hand or two hands over your heart or another location on your body wherever it feels soothing to help bring the awareness of loving and kindness to ourselves as much as we can.
And closing your eyes if that feels okay or just having an unfixed gaze down the floor in front of you.
And now I'm going to invite you to bring to mind a person or another living being or an object.
Whoever brings natural happiness to your heart.
Letting yourself feel what it's like to be in that being's presence.
Allowing yourself to be in that company.
Just building a picture of them in your mind's eye.
And recognizing how this being wishes to be free from suffering,
Just like you and every other living being on the planet.
And just directing some phrases towards that being.
Repeating these words silently and softly and gently.
May you be safe.
May you be safe.
Just directing that phrase towards your being or object.
Just may you be safe.
May you be peaceful.
May you be peaceful.
May you be healthy.
May you be healthy.
May you live with ease.
May you live with ease.
Just repeating those phrases over.
And when you notice that your mind has wandered,
Returning to the words and the image of the loved one that you have in mind.
Savouring any warm feelings that may have arised.
And notice that I say may arise.
We're not forcing anything here.
Just noticing if warm feelings do arise.
And now in your mind's eye,
Adding yourself to the circle of goodwill.
Perhaps if it's not already there,
Putting the hand over the heart and feeling the gentle warmth here just for a moment and for the rest of the practice.
And now directing these phrases towards yourself and your loved one.
Just gently saying may we be safe.
May we be safe.
Repeating that phrase over for both of you.
May we be safe.
May we be peaceful.
May we be peaceful.
May we be healthy.
May we be healthy.
May we live with ease.
Just listening out for what happens in your being as you drop these phrases in.
This goodwill for you and the other.
May we live with ease.
And now letting go of the image of the other,
Bidding them farewell and letting the full focus of your attention rest directly on yourself if that feels okay.
Visualising your whole body in your mind's eye.
Noticing any stress or uneasiness that may be lingering with you.
And offering these phrases to yourself.
May I be safe.
May I be safe.
May I be peaceful.
May I be peaceful.
May I be healthy.
May I be healthy.
May I live with ease.
May I live with ease.
Perhaps there are different words that speak to you more directly than the ones we've used.
Just seeing if you can offer yourself some words that you might like to hear from others or that you might like to say to others.
Or you can continue to use the phrases that we've been using if nothing comes to mind.
And finally just taking a few breaths and resting quietly in your own body.
Saving the goodwill and kindness that flows naturally from your own heart and knowing that you can return to these phrases at any time you wish.
