This practice awakens the heart energy of loving kindness.
To begin,
Tune into your body and see if it wants to be sitting down or lying down for this practice.
Can you sense what position your body would like to be in?
Take your time to try different positions,
Searching for a feeling of ease.
The simple act of noticing what our body wants awakens care and compassion for ourselves.
When you've found the position that feels good for you,
Allow yourself to settle in and get comfortable.
I now invite you to put a hand gently over your heart.
You may wish to connect with an intention for this practice.
Are you here to cultivate greater compassion for yourself or others?
To reduce suffering?
Or perhaps to care for pain experience that has wounded your heart?
Pause and feel.
See if you can bring a quality of tenderness to this moment,
Allowing whatever is here to be just as it is.
What do you notice?
What energies are present in your heart and body?
Is there expansion or tightness?
Is your heartbeat calm or fast?
Are there emotions you can identify and name?
Breathe slowly and deeply.
Now bring to your mind someone that you love and care for and that has not caused you much suffering but has been a relatively steady source of joy and ease.
If it's hard to find a person that fits this description,
You can choose a pet,
A favorite place,
Music or art that you love,
Or an object that is soothing to you.
It doesn't matter what it is but what you feel when you think of it.
Choose something that when you bring it to your mind's eye,
You start to feel warmth in your heart.
Imagine this someone or something to be sitting right in front of you.
Visualize the details of what you see.
Notice that as you focus,
Loving kindness will start to expand in your heart.
What sensations arise in your body?
Is there warmth,
Lightness,
Perhaps tingling or buzzing?
Imagine radiating this heart energy towards the someone or something in front of you.
You can visualize a stream of light or a color or anything else that comes to mind pouring out and embracing them.
You can say words to amplify and channel loving-kindness.
You can say,
May you experience joy and ease?
May you be free from suffering?
May you be happy and content?
Now I'll invite you to turn this loving-kindness towards yourself.
For many people,
This is harder to do.
This is often a result of trauma where we have protected ourselves from painful experiences by armoring or closing our heart.
Please know this is common.
If you find it hard to practice love and compassion with yourself,
You are not alone.
Try to soften any judgment that may come up if it is difficult for you.
Next,
Visualize your heart energy the same way you directed it towards someone else but now you're surrounding your own body with this warmth and tenderness like a safe haven to nest in.
It may help to imagine that the someone or something that you had such compassion to a moment ago is also sending you compassion now.
They're with you being loving and kind.
Let yourself be cradled by the sense of safety and acceptance.
It's okay to be just as you are in this moment.
Breathe slowly and deeply.
Sometimes resistance or critical parts can come up in ourselves with this practice.
You can send well wishes to these parts too.
You can say,
I know you are working so hard to try and keep me safe and free from pain.
I send you joy and ease.
You are welcome to be here.
May you be free from suffering.
May you be happy and content.
Continue with this practice for as long as you like.
When you finish,
Pause and feel.
Notice the effects,
The afterglow of this practice.
Take this nourishing heart energy with you throughout your day.
