During this mindfulness training,
We are using a technique to cultivate and grow the heart's response of love and kindness,
Meta,
Towards all beings.
Start by taking a meditation posture.
Now before we begin,
Choose a loved one or someone you respect,
A person you naturally feel love and kindness towards for the meditation.
Now close your eyes over lightly and start to be aware of what it feels like just to be here.
Being aware of any sound around you,
Allowing the change within the sound to hold your attention.
We lobby our senses with a immediate concentration.
Now bringing your awareness into your body.
Into what it feels like just to sit here.
Becoming aware of the experience of warmth,
Of coolness within your body.
Holding them gently in mind.
Now gently widen your awareness throughout the whole of your body.
And taking six slow deep gentle breaths.
Soften into,
Relax into the feeling of just sitting here.
Now picture yourself in a happy state of mind.
Make a half smile on your face and picture yourself smiling back at you.
And gently repeat these phrases and really mean the emotion behind them of the wish for happiness and peace within your life.
May I be well.
May I be happy.
May I be peaceful.
May I be well.
May I be happy.
May I be peaceful.
May I be well.
May I be happy.
May I have peace within my life.
Gently keep repeating these phrases.
Encourage the feeling of love and kindness to grow in the gap between the phrases.
Allowing it to gently flow with each out-breath.
May I be happy.
Now gently widen your awareness throughout the whole of your body.
And taking six slow deep gentle breaths.
Encourage the feeling of love and kindness to grow.
May I be happy.
May I be happy.
Now gently bring to mind someone you deeply love or respect.
Make a half smile on your face and picture them in a happy state of mind smiling back at you.
Now gently repeat these phrases and really mean the emotion behind them of the wish for happiness and peace.
Within their life.
May you be well.
May you be happy.
May you be peaceful.
May you be well.
May you be happy.
May you be peaceful.
May you be well.
May you be happy.
May you be peaceful.
Gently keep repeating these phrases.
Encourage the feeling of love and kindness to grow in the gap between these phrases.
Allowing it to gently flow with each out breath.
May you be well.
Now gently widen your awareness throughout the whole of your body.
And taking six slow deep gentle breaths encourage the feeling of love and kindness to grow within you.
May you be happy.
May you be happy.
Now stop being aware of your breath as it comes in and as it goes out.
Feeling that gentle movement of the breathing within your body.
Each time the breath goes out picture yourself breathing out love and kindness with each out breath.
Allowing the feeling of love to flow into the area around you.
Feeling the room.
Feeling the room.
Feeling the place where you are.
Feeling the room.
Breathing out those feelings of love and kindness.
Flowing out like a blanket.
Flowing out like a blanket.
Comforting and warm.
And gently sending out thoughts of love and kindness with that breathing.
Love and kindness to all beings.
May everyone near me be well.
May they be happy.
May they be peaceful.
May everyone near me be well.
May they be happy.
May they be peaceful.
May everyone near me be well.
May they be happy.
May they be peaceful.
Encouraging the feeling of love and kindness to grow.
The blanket to grow.
The blanket to grow.
Now becoming aware of the feeling of loving kindness within you.
Feeling every cell of your body.
Flowing with the movement of your breathing.
The gentle movement of your breath.
Expanding the feeling of love beyond your body.
Radiating love and kindness in all directions.
Covered by this warm blanket of love.
All beings.
May you all be well.
May you all be happy.
May you all be peaceful.
May you all be well.
May you all be happy.
May you all be peaceful.
May you all be well.
May you all be happy.
May you all be peaceful.
May you all be happy.
May you all be well.
Now bringing the awareness back into your body.
Noticing what it feels like just to be here.
Picture yourself embracing all beings.
Holding them gently with caring with love.
Now bringing the awareness back into your body.
Now bringing the awareness back into your body.
Now bringing the awareness back into your body.
Now bringing the awareness back into your body.
Now picture the door of your heart opening up.
Allowing the feeling of love and kindness to go back inside.
Like a soothing balm healing any pain.
Making you feel whole and complete again.
Now picture your heart gently closing around the feelings of love and kindness.
Love and kindness held deeply within you.
Knowing these feelings of love and kindness will always be there.
Whenever you need them.
Now start to be aware of the experience of just being here.
The experience of warmth,
Of coolness within your body.
The heaviness as your body relaxes.
Start to be aware of sounds around you allowing those sounds to come into you.
And when you're ready you can gently open your eyes.
Thank you for spending this time meditating with me.
Take care of yourself and have a wonderful day.
And goodbye.
