Hello my dear.
This is a slightly different variation on a loving-kindness practice.
So just getting yourself comfortable,
Sitting comfortably in a quiet place where you can be free from all distractions.
Now hold your spine neutral and tall.
Your hands rest comfortably in your lap.
Gently close your eyes or gaze softly at the ground ahead of you.
As you breathe deeply and slowly in and out through your nose,
Just spend some time with attention on your breath.
Without forcing or overemphasizing,
Just gently nudge your way into a longer in-breath and a much longer exhale breath.
Let your breath get quieter as your body softens a little bit and your mind too becomes quieter.
And now at the center of your heart,
Imagine a source of radiant soft warm white light.
This light is alive,
Luminous,
Vibrating,
Pulsing.
Feel the light within your body,
Its warmth,
Its movement,
Its energy.
This light is the limitless source of love,
Positivity and well-being within you.
And because it's limitless,
You can share.
So invite someone with whom you'd like to share this light,
Someone you know,
Someone you care for,
Someone you love.
Doing this in your mind's eye,
Sit them directly across from you.
They're sitting just as you are,
Their spine tall and neutral,
Their hands in their lap.
You can see them breathing.
You can sense the rise and fall of their chest.
And now because you love this person so much,
You decide to send them four wishes as you send them your light.
So you say silently to yourself,
May this person have happiness and all the causes of future happiness.
As you send them this wish,
You also imagine light traveling across all space and time from your body to theirs,
Filling them up with light.
And then you say to yourself,
May this person be free from their pain and suffering and all the causes of their pain and suffering.
And as you send them this wish,
You equally send them more light.
The light now filling their entire torso with wellbeing.
And then you say to yourself,
May this person never be separated from joy.
May they always be immersed in joy,
Never touched by pain.
Again,
Imagining more lights sent over with this wish.
The light has now filled up their arms and their legs.
And then you say to yourself,
May this person live always in a state of contentment,
Free from all their grasping and free from aversion.
And as you send over more light with this wish,
It fills up their neck,
Fills up their head and their entire body is now glowing with light.
Because of all the well wishes you sent,
Your loved one,
Your friend is now glowing.
And you see them having received your wishes and your light.
And you understand that they are happy,
Free from pain,
Joyful and content.
Their light is so bright that it bounces back to you.
Your own light now even brighter,
Even brighter than before.
And just rest now in the presence of this light.
Rest in the sensation in your body.
How does it feel to see your friend so happy and so free?
Recognize that it's by sharing with others that we experience fullness.
Recognize that you are whole,
You are just right and that you have everything that you need.
And focusing on your breath again.
Focus on this luminous brilliant light you have within.
It's time to end this practice.
So just bringing your awareness back to where you're sitting.
The image of your beloved one fades.
Wiggle your fingers and toes.
And if your eyes were closed,
You can gently blink them open,
Reacquainting yourself with where you are.
Just notice,
Notice that you still have a beautiful sense of warmth at your own heart.
You have done a powerful thing for yourself and for all of those around you simply by doing this practice.
Much,
Much love to you.
