I am Armel Wraight and this is Loving Kindness for our queer selves.
Please find a comfortable position,
Sitting or lying down.
Let your eyes close fully or partially.
Begin by taking a few deep breaths to settle into your body and into the present moment.
Breathing in,
Letting the in-breath nourish you.
Breathing out,
Letting the out-breath relax you.
And bringing a gesture of compassion to yourself.
Maybe resting your hand over your heart or on the belly.
Cupping the face,
Embracing the body or stroking your arms.
Whatever feels good to you as a reminder to bring not only awareness,
But a kind and loving awareness to your experience and yourself.
Sitting here with this experience of holding yourself in kindness for a while.
Bringing your attention to the breath,
Wherever you feel it most easily.
Feeling your body breathe you in and out.
And when your attention wanders,
As it surely will,
Gently guiding it back to the breath.
Not forcing it,
Allowing that your mind may wander a lot.
Then gently releasing attention on the breath.
Letting it slip to one side in the mind,
But remain on the edge of awareness.
Always there for you to return to if you need.
Please call to mind a presence in your life.
A person,
Animal or more than human.
It could be a plant,
A tree,
A rock around whom you feel safe and held.
Or you could call to mind a being who has influenced you positively.
Perhaps a queer ancestor,
An activist,
A mentor,
Formal or informal.
Maybe there's a performer or a poet or artist.
Or a good friend,
Perhaps a family member,
Chosen or otherwise.
Or a partner.
Picture them in your mind as best you can.
Perhaps there's something distinctive about them that you think of when you remember them.
Perhaps you just have a felt sense of them.
Letting yourself feel this sense of this being filling your heart.
Maybe softening it.
Allowing your heart to open a little if that feels okay for you.
And holding this being in mind,
I'm inviting you to join me in offering words of kindness and compassion.
You could repeat these words and phrases to yourself.
Or just let them wash over you.
These may be words you need to hear.
Words you can savour.
And if you're new to meditating with phrases,
Please open your mind and heart as much as you feel able.
And let yourself hear what you need to in these words.
May you be safe.
May you be safe.
May you be well.
May you be well.
May you be happy.
May you be happy.
May you live with ease.
May you live with ease.
And you might imagine your special being receiving these wishes.
Now inviting yourself to step into this circle of compassion.
To imagine yourself alongside or near your special being.
And letting yourself under this blanket of compassion.
As you offer the words to yourself.
May I be safe.
May I be safe.
May I be safe.
May I be well.
May I be well.
May I be happy.
May I be happy.
May I live with ease.
May I live with ease.
Now letting go of the image you're holding in mind.
And imagine extending,
Expanding your good wishes out around yourself.
Extending them out to your community.
To your people.
To those you support and feel supported by.
Feel closest to.
Feel a bond with.
May my people be safe.
May my people be safe.
May my community be safe.
May my community be well.
May my people be well.
May my people be happy.
May my people be happy.
And may my community live with ease.
May my community live with ease.
Now I'm going to offer some words.
Some good wishes which you may need to hear.
And you may realise that you need to hear some of these words every day.
Perhaps for the rest of your life.
Not all of these words will land with you.
Just let them wash over you.
Allowing yourself to take what you need from these words.
May I welcome my whole self to this life.
May I welcome my whole self to this life.
May I accept myself just as I am.
May I accept myself just as I am.
May I feel respected.
May I feel respected.
May I feel protected.
May I feel protected.
May I be my true self.
May I be my true self.
May I be a delight to my own eyes.
May I be a delight to my own eyes.
Opening your heart to these words.
Whispering them in your own ear.
May I live authentically.
May I live authentically.
May I live with integrity.
May I live with integrity.
May I live in alignment with my values.
May I live my values.
May I be valued.
May I feel valued.
May I protect myself.
May I protect myself.
May I feel proud to be myself.
May I feel proud to be myself.
Hearing these words as if from the inside.
Allowing them to resonate.
Inside every cell of your being.
May I be surrounded by love.
May I know that I am loved.
May I know that I am loved.
May I be supported.
May I be supported.
May I know that I belong.
May I know that I belong.
May I feel that belonging.
May I feel that belonging.
May I be seen.
May I be seen.
May I be cherished.
May I be cherished.
May I accept myself just as I am.
May I accept myself just as I am.
May I love myself just as I am.
May I love myself just as I am.
Allowing these words to take up space.
To fill your being.
If only for a moment.
And if you have your own self compassion phrases.
That you like to meditate with.
Taking space now to practice with words special to you.
Or returning to any phrase that I have said.
That has stuck in your mind.
Just gently repeating.
Kind words to yourself.
Over and over.
And whenever your mind wanders.
Refreshing your aim.
By coming home to the breath or the body.
The soothing touch.
Coming home to kindness towards yourself.
Being gentle with yourself.
Not forcing.
And now giving yourself time.
To rest quietly in your own body.
Noticing what is there.
Before gently opening your eyes when you are ready.
