My name is Regina Lazarevich,
And this mindful self-compassion meditation is called Loving Kindness for a Loved One.
Allow yourself to settle and feel into a comfortable position,
Either sitting or lying down.
If you like,
Offering yourself soothing or supportive touch as a reminder to bring not only awareness,
But loving awareness to your experience and to yourself.
Now bring to mind a person or other living being who naturally makes you smile.
Someone with whom you have an easy,
Uncomplicated relationship.
This could be a child,
A grandparent,
Your cat or dog,
Whomever naturally brings happiness to your heart.
If many people or other living beings arise,
Just choose one.
Letting yourself feel what it's like to be in that being's presence.
Allowing yourself to enjoy the good company.
Create a vivid image of this being in your mind's eye.
Now recognize how much this being wishes to be happy and free from suffering,
Just like you and every other living being.
Repeating softly and gently,
Feeling the importance of your words.
May you be safe.
May you be peaceful.
May you be healthy.
May you be free.
May you be safe.
May you be peaceful.
May you be as healthy as possible.
May you be free.
And you can use your own words to capture your deepest wishes for your loved one.
When you notice that your mind has wandered,
Returning to the words and the image of the loved one you have in mind.
Savoring any warm feelings that may arise.
Taking your time.
Now adding yourself to your circle of goodwill.
Creating an image of yourself in the presence of your loved one.
Visualizing you both together.
May you and I be safe.
May you and I be peaceful.
May you and I be healthy.
May you and I be free.
May we be safe.
May we be peaceful.
May we be as healthy as possible.
May we be free.
Now letting go of the image of the other.
Perhaps thinking your loved one before moving on.
And then letting the full focus of your attention rest directly on yourself.
Offering yourself soothing or supportive touch.
And feeling the warmth and gentle pressure of your hand.
Visualizing your whole body in your mind's eye.
Noticing any stress or uneasiness that may be lingering within you.
And offering yourself the phrases.
May I be safe.
May I be peaceful.
May I be healthy.
May I be free.
May I be safe.
May I be peaceful.
May I be as healthy as possible.
May I be free.
Finally taking a few breaths and just resting quietly in your own body.
Accepting whatever your experience is.
Exactly as it is.
And gently opening your eyes.
