This practice is called loving kindness for a loved one.
The word for loving kindness in the Pali language of the Buddha is metta.
So that might be a practice that's familiar or not.
And either way for this next while inviting you to allow yourself to settle and feel into a comfortable posture,
Either sitting or lying down.
If you like offering yourself soothing or supportive touch.
And maybe even allowing this soothing or supportive touch to remind you that we're bringing loving awareness to our present moment 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.
It could be a child,
A grandparent,
A pet,
A plant,
Whomever naturally brings happiness to your heart.
And if many people or other living beings are arising just allowing yourself to choose one for this practice right now.
Letting yourself feel what it's like to be in that being's presence.
Allowing yourself to enjoy their presence and their company.
Maybe even tuning in to see if it's possible to create a vivid image of this being in your mind's eye.
Now inviting you to recognize how much this being wishes to be happy and free of suffering.
Just like you and just like every other living being.
And repeating softly and gently.
Tuning into the sensations of 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 healthy.
May you be free.
May you be safe.
May you be peaceful.
May you be healthy.
May you be free.
And if you like using your own words to capture your deepest wishes for your loved one.
Whatever words hold the sentiment,
Generosity and care of love and kindness.
Whenever you notice your mind has wondered returning to the words and the image of the loved one you have in mind.
Savoring any warm feelings that may arise and taking your time.
Now adding yourself to the circle of goodwill.
Creating an image of yourself in the presence of your loved one.
Visualizing you both together.
May we be safe.
May we be peaceful.
May we be healthy.
May we be free.
May we be safe.
May we be peaceful.
May we be healthy.
May we be free.
May we be safe.
May we be peaceful.
May we be healthy.
May we be free.
Now letting go of the image of the other of your beloved and perhaps thanking them before moving on.
Now letting your full focus of your loving 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,
Your whole being in your mind's eye.
Noticing any stress or discomfort that may be lingering within you and being compassionate and loving and you're offering to yourself of 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 healthy.
May I be free.
May I be safe.
May I be peaceful.
May I be healthy.
May I be free.
Taking a few breaths now.
Resting quietly in your own body and the fullness of your presence.
Accepting whatever your experiences and however you are right now.
Just as it is.
And whenever you're ready,
Gently blinking your eyes open and allowing there to be a gentle,
Easeful transition into the next moments of your day.
