This meditation is called loving kindness for a loved one or metta for a loved one to help those who have trouble offering kindness to themselves.
So allow yourself to settle into a comfortable position either sitting or lying down.
Allow your muscles to relax as much as possible.
And if you like putting a hand over your heart or another location that is soothing as a reminder to bring not only awareness but loving awareness to our experience and to ourselves.
Now bringing to mind a person or other living being who naturally makes you smile.
Someone with whom you have an easy uncomplicated relationship.
And this could be a person,
A human being from your family or someone who you know close by,
A grown up,
A child.
It could also be an animal like your cat or dog or another animal you don't know.
Maybe a bird outside your window.
Whatever naturally brings happiness to your heart.
And if more persons or other living beings arise just choose one.
And letting yourself feel what it is like to be in that being's presence.
That is more important than creating a vivid image in your mind's eye.
Letting yourself to enjoy the good company.
And now recognize how much this being wishes to be happy and free from suffering just like you and every other living being.
And repeating softly and gently inside yourself maybe feeling the importance of your words.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
And you may wish to use your own words to capture your deepest wishes for your loved one or continue to repeat these phrases.
May you be happy and healthy and safe.
And may you live with ease.
And 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.
And now adding yourself to your circle of goodwill.
Having an image of yourself in the presence of your loved one.
Visualizing you both together.
And then offering the two of you the following phrases.
May you and I be happy.
May you and I be healthy.
May you and I be safe.
May you and I live with ease.
May you prefer,
May we be happy.
May we be healthy.
May we be safe.
May we live with ease.
And maybe you feel the importance of your words.
Maybe you don't.
It doesn't matter.
It is intentional.
So you just,
Maybe just say the words.
And sometimes you feel it,
Sometimes you don't.
It's okay.
May we be happy and healthy.
Safe.
May we live with ease.
Then now letting go of the image of the other.
Perhaps thanking your loved one before moving on.
And then letting the full focus of your attention rest directly on yourself.
Putting your hand over your heart or elsewhere.
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 happy.
May I be healthy.
May I be safe.
May I live with ease.
May I be happy.
May I be healthy.
May I be safe.
May I live with ease.
Wishing myself happiness and health and safety.
And a life with ease.
And then finally taking a few breaths and just resting quietly in your own body.
Accepting whatever your experience is,
Exactly as it is.
And then gently finish.
