Dear friends,
I'll be heading tomorrow for a couple of days on what you might call an unstructured time of retreat and reflection.
This will be in a Benedictine monastery in the south of Ireland near the city of Limerick.
It's a place that I have visited but only for a day and it's long been my intention to actually stay in that place for a day or two.
I'm looking forward to the opportunity of going there with no fixed agenda and letting the place speak to me by my keeping quiet and my being there with an open mind.
I was reflecting on our listeners as I lay in bed this morning in those wonderful few moments between sleep and wakefulness.
You know the type of time I'm thinking about,
That in-between time when ideas can come to you.
I was thinking of our amazing community of people coming together here on Insight Timer and logging in and listening from every corner of the world.
I thought before my departure wouldn't it be a good idea to let you have a type of loving-kindness reflection to help with the situation in which we find ourselves in these unprecedented times.
So here is a loving-kindness reflection for you and for those you love so that you and your loved ones may be helped to cope at any time when you might be faced with uncertainty or worry.
So take a moment now to settle in,
Let your body rest gently.
You might like to close your eyes for this but only if that feels comfortable.
And let your breath find its natural rhythm.
You know the usual formula,
Breathing in and being aware that you're breathing in.
And then as you breathe out bring your awareness to the fact that you are breathing out.
So now relax,
Make sure you're sitting comfortably and let us begin to offer loving-kindness to ourselves and as you'll see later on you might bring this loving-kindness meditation to the people you love.
May you be well.
May you be peaceful.
May you be at ease.
May you be free from suffering.
May you release any fear or doubt.
May you feel safe in this moment,
This present moment.
May you be free from all worry and concerns.
May you be strong,
Brave and resilient,
Meeting this moment and each moment with quiet strength.
May you trust in the unfolding of life.
May you be free from the burden of the past and from concerns about the future.
May you be kind to yourself today and every day and may you extend kindness to the people you meet.
Like a tree may you be rooted and grounded.
May you remain steady through the storms of life.
May your heart be healed,
Healed from any pain and discomfort.
May you always remember this moment will pass,
Encouraging a sense of gratitude when times are good and bringing you to a place of comfort in the difficult times.
May you never lose the gift of hope.
May you enjoy the gift of friendship,
Feeling deeply connected with the people around you.
May peace,
Generosity and optimism flow out from you.
May you be grateful for every breath you take,
Grateful for every new morning.
May you find joy today and every day,
Making time to bring humour and refreshment into your life.
May you never despair of the triumph of good,
The ultimate triumph of good.
And may you never lose sight of all the very many people working tirelessly for good.
May you seek the truth and speak the truth.
And before you speak,
May your words pass through these four gates.
Is it true?
Is it necessary?
Is it helpful?
Will it build up or tear down?
May you set yourself gentle reminders to return to the moment from time to time during the day.
Stopping to ask yourself,
Where is my mind just now?
May you be free from all that drains you,
Realising what you cannot control and letting go.
In that way may judgement and pressure melt away.
May you feel renewed and refreshed with each mindful breath,
Knowing you are enough.
And knowing that peace begins within you.
May that peace begin with you and may you carry it out into the world.
May you be filled with light and love and may your light shine.
Never forget that you have a right to be here.
You are a gift in this world.
With your help may all beings know safety and may all beings come to live in peace.
You might like to take a moment now to hold these intentions gently in your heart.
May you be well.
May you be peaceful.
May you be at ease.
May you and all beings be free from suffering.
So thank you for listening to these reflections,
These prayers for you and for those you love.
You might like to come together with a friend or with friends and listen together,
Enjoying the comfort that loving-kindness meditations can bring.
In the meantime and until you listen again,
Keep well.
Let your light shine today and always.
