Hello and welcome.
Find yourself comfortable wherever you are.
On a chair,
Your couch or on a bed.
You can sit or lay down.
Make sure you're warm,
At ease.
You can take a few breaths if you like.
Deep breath in and out at your own pace.
I will ring the chime to start and just listen.
And keep breathing normally without forcing in any way.
Just relax.
You can place one hand on your heart or your chest or your belly.
Whatever feels comfortable and kind to yourself.
This meditation will be about sending loving kindness to someone else and then to ourselves.
So first I'm gonna invite you to imagine someone or any being like an animal.
It can also be someone who's passed away.
Someone who makes you smile naturally when you think about them.
Someone with whom you have an easy relationship.
Nothing's complicated like unconditional love.
It can be a child,
A mother,
A grandmother,
A cat,
A bear.
Any being for whom you have a smile on your face when you think about them.
Someone who makes you happy naturally just by thinking about them.
Feel what it's like to be in their presence.
Allow yourself to feel amazing with his,
Her or their company.
Create a vivid image of this being in your spirit with all your senses.
See them,
Hear them,
Feel them.
Now take a moment to recognize how this being wishes to be happy and free from suffering just like you and all other living beings.
I'm gonna mention a few sentences and I'm inviting you to repeat them in silence in your head and feel the importance of these words.
I wish for you to be happy.
I wish for you to be peaceful.
I wish for you to be healthy.
I wish for you to live with ease and you can repeat those phrases or make up your own with your own words,
With your own tone and still with a smile on your face when you think about this being.
Keep imagining your friend.
Now add yourself to this circle of wishes.
Imagine both of you together,
Still a smile on your face and I'm gonna mention those phrases again and you can repeat them after me in silence.
I wish for you and I to be happy.
I wish for you and I to be peaceful.
I wish for you and I to be healthy.
I wish for you and I to live with ease and you can repeat those phrases or make up your own with your own words,
In your own tone,
Whatever you think you you think you both need right now.
What do you wish for you and this person or this being?
Now it's time to let this being leave.
Thank him,
Her or them for making you smile.
Let them go and now it's time to bring all your attention to yourself.
You can place a hand on your heart this time if you haven't done so yet,
You don't have to or hand on your belly or hug yourself,
Whatever feels right at this moment.
Feel the heat of your hand if you're using it on your heart.
You can also play with the pressure to bring you more nurturing and I'm gonna mention those sentences again and repeat after me in silence.
I wish for me to be happy.
I wish for me to be peaceful.
I wish for me to be healthy.
I wish for me to live with ease and again you can keep repeating any phrase,
Any of your phrases with your own words and tone.
What do you need to hear right now?
What do you wish for yourself?
You can stay as long as you like,
As long as you need,
As long as you can in this posture with all those wishes just for you.
I'm gonna ring the chime one last time and again you can come back anytime and only when you're ready you can bring awareness to your feet,
On the floor,
On the bed or your hands,
Your body and notice how you're feeling right here,
Right now,
Without judgment.
Just be where you are.
